Constipation is a common digestive issue affecting millions worldwide. From infrequent bowel movements to hard stools, the discomfort caused by constipation can significantly impact daily life. While modern medicine offers quick fixes, Ayurveda provides a deeper understanding, focusing on the root cause. Constipation (Malavashtambha) is a common digestive issue that affects people of all ages, disrupting the digestive system and lowering the quality of life. In Ayurveda, constipation is seen as an imbalance in the Vata dosha, which controls movement and elimination in the body.
What is Constipation?
Modern medicine defines constipation as fewer than three bowel movements a week, often accompanied by hard stools, straining, and a sense of incomplete evacuation. It can be caused by various factors, including a low-fiber diet, dehydration, stress, and lack of physical activity.
In Ayurveda, constipation is referred to as Vibandha or Malavashtambha , mainly caused by an imbalance in the Vata dosha. Vata is responsible for movement and flow in the body, including bowel movements. When Vata is aggravated due to improper diet or lifestyle, it leads to dryness and hardness in the intestines, causing constipation.
Ayurvedic View of Constipation
In Ayurveda digestion is understood through Agni (digestive fire). When Agni is weak, digestion is impaired, leading to the accumulation of toxins (Ama) and ultimately constipation. The primary cause of constipation in Ayurveda is the disruption of the Vata dosha.
Other causes include improper eating habits, excessive consumption of dry or processed foods, stress, and lack of hydration. Ayurveda emphasizes the importance of keeping Agni balanced and supporting digestion through appropriate dietary and lifestyle choices.
Steps for stool formation in Ayurveda:
Proper stool formation depends on good digestion, which involves pachak pitta (digestive fire), saman vayu (equalizing air), apan vayu (downward-moving air), kledhak kapha (moistening fluid), the eight factors of food intake (astha vidha ahar visheshayatan), and the purishadhara kala (the part of the body responsible for stool formation). A balance of Vata, Pitta, Kapha, all dhatus (tissues), sufficient amounts of Sneha (oil), and Udak (water) is necessary for healthy stool formation and elimination. Different conditions can disturb this balance, affecting bowel movements.
After digestion, food is divided into two parts: sara (nutritive essence) and kitta (waste). Sara bhag is also called Aahar rasa (nutrient part), while kitta bhag includes waste products like stool, sweat, and urine. In Sharirasthana, Charaka explains that mala refers to waste formed in the body’s hollow spaces and expelled through an opening. Anything harmful or doshas (imbalances) that harm the body are considered mala.
Stool (purisha) is formed after complete digestion. If digestion is not proper, it leads to frequent stools, as the undigested food causes stagnation or blockage. When a person consumes some food or drink, peristaltic movements start, leading to bowel movements. This happens because of incomplete digestion. If a person doesn’t eat enough food, the stool may not form properly, leading to irregular bowel movements and constipation. Thus, proper stool formation relies entirely on good digestion
Modern Medical Understanding of Constipation
From a modern medical point of view, constipation occurs when the colon absorbs too much water or when the colon’s muscles contract too slowly, causing the stool to become dry and hard. Common causes include a diet low in fiber, dehydration, lack of exercise, certain medications (like opioids), and ignoring the urge to have a bowel movement.
Constipation can be a symptom of underlying medical conditions like irritable bowel syndrome (IBS) or hypothyroidism. Modern treatments focus on relieving symptoms using laxatives, stool softeners, and changes in diet and lifestyle.
Ayurvedic Remedies for Constipation
Ayurveda offers several natural remedies for constipation, aiming to restore balance to the Vata dosha and ignite the digestive fire.
Herbs:
Triphala: Triphala is an Ayurvedic remedy made from three fruits: Amalaki (Indian Gooseberry), Bibhitaki (Beleric), and Haritaki (Chebulic Myrobalan). It is a popular and effective solution for constipation. Triphala works as a mild laxative, helping to cleanse the intestines and support regular bowel movements. It can be taken as a powder or prepared as a decoction by boiling the powder in water.
How to Use: Mix 1 teaspoon of Triphala powder in a cup of warm water and leave it overnight. Drink this mixture in the morning on an empty stomach.
Haritaki: One of the ingredients in Triphala, Haritaki, can also be used alone as a mild laxative. It gently supports the digestive system and helps relieve constipation.
How to Use: Soak 2–3 Haritaki fruits in water overnight. In the morning, drink the water on an empty stomach.
Castor Oil (Erand Taila): Castor oil is a strong natural laxative that works quickly to relieve constipation by stimulating the intestines and promoting bowel movements. However, it should be used with care and not regularly, as frequent use may cause dependency.
How to Use: Mix 1–2 tablespoons of castor oil with warm milk or water and drink it on an empty stomach before bedtime. It is best to use castor oil only occasionally, not long-term.
Isabgol (Psyllium husk): A rich source of fiber that softens stools.Psyllium husk is a natural, soluble fiber that acts as a bulk-forming laxative. When mixed with water, it forms a gel that softens the stool and encourages regular bowel movements.
How to Use: Mix 1–2 teaspoons of psyllium husk in a glass of water or juice and drink it right away. Follow it with another glass of water to stay properly hydrated.
Aloe Vera: Aloe vera gel soothes the digestive tract and can help soften stool, making it easier to pass. Aloe vera juice is sometimes used for occasional constipation relief.
How to Use: Mix 1–2 tablespoons of aloe vera gel in a glass of water or juice and drink it on an empty stomach.
Formulations
Trivrut churna -3gms with lukewarm water
vaishwanara churna 3gms with lukewarm water
abhayaarishta 20ml with equal quantity of water
pathyadi kwath 30ml with water
Lifestyle and Diet:
Eight key aspects of the dietary method: Prakriti (the nature of the food), Karana (how it’s prepared), Samyoga (combinations of food), Rashi (the quantity), Desha (location or environment), Kala (the timing or stage of illness), Upayoga-samstha (guidelines for consumption), and Upayoktra (the person eating it). For example, eating warm, freshly cooked, and oily (unctuous) food is recommended.
Warm food is enjoyable, boosts digestive fire (agni), gets digested quickly, and stimulates bowel movements, which helps eliminate Vata (air element) and reduce Kapha (mucus) in the intestines. Oily food is also enjoyable, enhances agni, promotes bowel movements, nourishes the body, strengthens the senses, and improves energy and skin health.
It is best to eat only when the previous meal has been fully digested. Eating too soon, before the earlier meal is digested, causes the food to mix with undigested matter, quickly disturbing all the doshas. When eating after the previous meal is digested, the doshas remain balanced, agni is stimulated, appetite increases, channels in the body clear, and natural bodily functions occur smoothly. The food consumed in this way supports life and does not harm the body tissues (dhatus).
The Ashta Vidha Ahar Vidhi (eight dietary guidelines) play an important role in proper stool formation.
Drink warm water in the morning to stimulate bowel movements Maintain hydration: Drink at least every day 6 to 8 glasses of water.
Include healthy fats like ghee to lubricate the intestines.
Use spices like ginger, cumin, Hing and fennel to aid digestion.
Perform a daily oil massage (Abhyanga) to pacify Vata.
Dietary Guidelines
Dietary changes are important in managing constipation and promoting healthy digestion in Ayurveda. The right food combinations can help regulate bowel movements, improve gut health, and prevent digestive discomfort. Here’s how you can adjust your diet for constipation relief:
- Include Fiber-Rich Foods: Fiber adds bulk to the stool, helping it move smoothly through the digestive system. Include these fiber-rich foods in your diet:
- Whole Grains: Brown rice, quinoa, oats, barley, and whole wheat.
- Fruits: Apples, pears, berries, prunes, and figs.
- Vegetables: Leafy greens, broccoli, carrots, beets, and sweet potatoes.
- Legumes: Lentils, chickpeas, black beans, and kidney beans.
- Stay Hydrated: Drinking enough water softens the stool and supports regular bowel movements. Herbal teas, coconut water, and fresh fruit juices are also good options for hydration.
- Consume Healthy Fats: Healthy fats like ghee (clarified butter), coconut oil, and olive oil lubricate the intestines and support regular bowel movements.
- Use Digestion-Enhancing Spices: Adding spices that aid digestion can prevent constipation. Some helpful spices include:
- Ginger: Improves digestion, reduces gas, and soothes the digestive system.
- Cumin: Helps digestion, relieves bloating, and promotes bowel movements.
- Coriander: Reduces gas and indigestion.
- Fennel: Eases digestive discomfort, bloating, and constipation.
- Herbal Teas for Digestion: Herbal teas can soothe the digestive system:
- Peppermint Tea: Relaxes stomach muscles and relieves discomfort.
- Ginger Tea: Aids digestion, reduces inflammation, and supports gut health.
- Licorice Tea: Soothes the digestive tract and helps relieve constipation.
- Chew Your Food Thoroughly: Chewing well helps break down food, making it easier to digest and absorb nutrients.
- Avoid Processed and Junk Foods: Processed, fried, and high-fat foods can slow down digestion and worsen constipation. Choose whole, natural foods instead.
- Regular Meal Timings: Eating at consistent times each day helps regulate the body’s natural digestive rhythm, supporting regular bowel movements.
- Mindful Eating: Eat in a calm, distraction-free environment. Focus on your food, chew slowly, and enjoy each bite to aid digestion.
- Triphala for Constipation: Triphala, a mix of three fruits, is an effective Ayurvedic remedy for constipation. It can be taken as a powder or capsule and helps regulate bowel movements and digestion.
Note: Individual responses to dietary changes can vary based on dosha imbalances and overall health. It’s best to consult an Ayurvedic practitioner or healthcare professional for personalized advice. Combining these dietary changes with regular exercise and stress management can improve constipation relief and digestive health.
Yoga and Excercise:
Certain yoga poses and breathing techniques can help manage constipation. For example, Pawanmuktasana (Wind-Relieving Pose) and Malasana (Squatting Pose) stimulate bowel movements and help balance Vata (the dosha responsible for movement in the body). These poses put gentle pressure on the abdomen, aiding in digestion.
Nadi Shodhana (Alternate Nostril Breathing) calms the mind and helps balance the body’s doshas. It promotes relaxation, which supports healthy digestion. Other techniques like Pranayama and Kapalbhati also stimulate the digestive system, encouraging regular bowel movements.
Modern Treatments and Lifestyle Changes
In modern medicine, the primary focus is on diet and hydration. A fiber-rich diet, including whole grains, fruits, and vegetables, is key to softening stools and promoting regular bowel movements. Staying hydrated ensures the intestines function properly.
Probiotics, which promote gut health, have also gained popularity. Regular exercise, such as walking, can stimulate intestinal contractions and ease constipation.
For acute cases, over-the-counter medications like laxatives and stool softeners can be used, but these should be a short-term solution.
When to See a doctor?
Though constipation is common, chronic or severe cases may require medical attention. Red flags include:
Blood in stools.
Severe abdominal pain.
Unexplained weight loss. A healthcare provider may recommend diagnostic tests like a colonoscopy or blood tests to identify any underlying issues.
Integrating Ayurveda and Modern Medicine
Ayurveda and modern medicine can work together to treat constipation holistically. Ayurvedic remedies like Triphala can be used alongside modern dietary recommendations. Regular exercise, combined with Ayurvedic practices such as oil massage and herbal supplements, can prevent chronic constipation and support long-term digestive health.
Conclusion
Constipation is more than just an uncomfortable inconvenience—it can lead to serious health complications if left untreated. Bycombining Ayurvedic wisdom with modern medical knowledge, individuals can address the root cause of constipation and achieve lasting digestive health. A balanced lifestyle, healthy diet, and mindfulness around bowel health are key to preventing and treating constipation.