Ayurvedic Expert Suggests 5 Foods to Relieve Chronic Constipation | Health

Digestive health is an invisible force that influences your health, productivity and mood. However, if your intestines are not working smoothly, it can ruin your day, leaving you feeling uncomfortable and causing symptoms like nausea, bloating and loss of appetite. Constipation can be difficult to deal with and if it becomes chronic, it can affect your quality of life over a period of time. Many people turn to laxatives to manage irregular bowel movements, but overuse of medication can be harmful. Lifestyle changes, especially dietary changes, can significantly improve the condition. (Also Read | Ancient Wisdom Part 24: From Weight Loss to Constipation Relief, The Amazing Benefits of Triphala)

A diet rich in fibre, healthy fats and probiotics can help. Seasonal fruits and vegetables, organic oils, herbs and spices such as ginger and triphala are some foods to include in your diet to relieve the symptoms of chronic constipation.

“Constipation is a common problem related to the digestive tract, characterised by difficulty in passing bowel movements. The problem occurs when the stool in the colon becomes dry and hard, making it difficult to pass. While occasional constipation, often due to diet and lifestyle choices, is common, chronic or severe constipation can interfere with daily activities. In Ayurveda, constipation is attributed to an imbalance of Vata dosha, which is responsible for movement and bodily functions. One of the key properties of Vata dosha is dryness. Common causes of constipation include inadequate fluid and fibre intake, a sedentary lifestyle, a diet high in meat and a variety of other factors,” says Ayurveda expert Dr Madhumita Krishnan.

Constipation can lead to complications like bloating, discomfort, flatulence, pain, headaches and bad breath. There’s also the risk of the colon absorbing toxins. To address these gastrointestinal issues, it’s essential to correct the imbalance of Vata dosha relative to the other doshas. For this, Ayurveda uses foods, herbs and spices that help reduce dryness and balance Vata dosha, says Dr Krishnan.

Dietary Tips for Chronic Constipation

Here are five of Dr Krishnan’s suggestions from the many recommended in Ayurveda to help prevent chronic constipation.

1. Add almonds to your diet

If you suffer from chronic constipation, choose high-fibre foods that are effective. Almonds are one such food that can help prevent constipation to a great extent. In Ayurveda, almonds are recognised for their pharmacological properties and are classified as ‘poshaka’ or a tonic that supports the entire body tissues, ‘brimhana’ or one that promotes weight gain, and ‘balya’ or one that has the ability to promote muscle strength development. Thus, these nutrient-rich nuts, one of the main functions of which is to strengthen the entire body tissues and provide therapeutic benefits, can help provide some relief from the weakness and debility caused by chronic diseases like constipation.

Further, almonds are known as “Vatanadi uttejaka” which stimulates the nervous system, “Vatanadi balya” which nourishes the nervous tissue, “Vrshya” which has aphrodisiac properties and “Varnya” which improves the complexion and protects the skin health.

Almonds, due to their natural sweetness, oiliness and heaviness, can soothe aggravated Vata Dosa, support the nervous system and increase strength and muscle mass. Considering these benefits, if you suffer from chronic constipation, consuming a handful of almonds is a great addition to your diet for recovery and prevention.

2. Include more organic oils in your diet

A high-quality oil or fat will lubricate the tissues and ensure the right amount of oil or fat is retained in the stool. Most oils are generally supportive, but some of the best oils and fats for Vata include sesame oil, ghee and olive oil.

For those who suffer from constipation, dietary changes can be a slow process, which is why adding quality oils and fats to your diet, such as coconut oil, olive oil, and ghee, can be helpful. These oils lubricate the tissue and ensure that the right amount of oil or fat remains in the stool. Castor oil can also be used from time to time, and is known to act on the intestinal muscles, causing contractions and stimulating bowel movements.

According to a study published in the Polish journal Przeglad Gastroenterology Review, ghee is a rich source of butyric acid. Studies point out that this acid improves intestinal metabolism and promotes bowel movements. Additionally, fats like ghee can relieve symptoms of constipation, such as abdominal pain and bloating. Therefore, including moderate amounts of ghee in your diet can be a helpful starting point.

3. Types of Fruit

Fruits make refreshing, beneficial meal ingredients that help pacify Vata. Ripe bananas, peeled apples, plump prunes and juicy peaches are some of the best options. For best results, eat fruit at least an hour before or after a meal and be sure to chew it thoroughly.

4. Spices

When trying to deal with chronic constipation, people often turn to the kitchen, and spices are a great way to overcome this issue. Spices such as asafoetida, garlic, or simple salt are great options. Asafoetida and garlic are two of the best for balancing Vata dosha, helping to move the contents of the intestine downwards and relieving constipation. Salt also balances Vata, increasing the amount of water in the intestines and overcoming the dryness that causes constipation.

5. Herbs

There are several herbs that are known to be very effective for chronic constipation. The most commonly used is Triphala or a combination of Amalaki (Emblica officinalis), Haritaki (Terminalia chebula) and Bibhitaki (Terminalia bellarica). This combination balances all the tridoshas and provides the mild laxative needed for this condition. Another herb that is often used is Swarnapatri or Senna (Cassia angustifolia), which is used for its laxative properties.

“Ayurvedic-inspired dietary changes and consumption of herbs offer a holistic approach to managing chronic constipation. Incorporating almonds, certain organic oils and fats (such as ghee and olive oil), and certain fruits into your daily diet, heading to your kitchen to stock up on a few spices, and using herbs prescribed by your Ayurvedic doctor can boost your digestive health, relieve constipation, and move you towards a more balanced and comfortable lifestyle. However, it is important to consult a medical professional and Ayurvedic practitioner before following these suggestions,” concludes Dr Krishnan.