What is Constipation?
Constipation is a common digestive issue where bowel movements become infrequent, hard, or difficult to pass. A person is generally considered constipated if they have fewer than three bowel movements a week or experience excessive straining and discomfort while passing stools.
In Ayurveda, constipation is related to an imbalance of Vata dosha, leading to dryness, sluggish digestion, and accumulation of undigested food (Ama) in the intestines.
Who is Prone to Constipation?
Constipation can affect anyone, but is more likely in people with:
- Low-fiber diet (junk food, processed food)
- Dehydration (not drinking enough water)
- Sedentary lifestyle (lack of physical activity)
- Irregular eating habits / skipping meals
- Excessive consumption of tea, coffee, alcohol
- Stress, anxiety, or depression
- Certain medications (painkillers, iron, antidepressants)
Possible Risks of Constipation (If Ignored)
If untreated, constipation may cause:
- Chronic piles (hemorrhoids)
- Anal fissures (painful cracks)
- Bloating, gas, and abdominal pain
- Poor absorption of nutrients
- Headaches, irritability, and fatigue
- Toxin buildup in the body (according to Ayurveda)
Ayurvedic Approach to Constipation Management
Ayurveda emphasizes restoring Agni (digestive fire), balancing Vata, and ensuring smooth bowel movement through diet, lifestyle, and natural remedies.
1. Panchakarma Therapy (Deep Cleansing)
- Basti (medicated enema) – most effective for chronic constipation
- Virechana (purgation) – cleanses intestines, removes excess Pitta
- Abhyanga (oil massage) – improves circulation and relaxes intestines
2. Constipation-Friendly Diet (Pathya Ahar)
- High-fiber foods (whole grains, fruits, vegetables, leafy greens)
- Warm liquids (soups, herbal teas, hot water)
- Soaked dry fruits (raisins, figs, prunes)
- Ghee with warm milk at bedtime (natural mild laxative)
- Avoid fried, spicy, processed foods and excessive cheese/meat
3. Daily Rituals (Dinacharya)
- Wake up early and drink 1–2 glasses of lukewarm water
- Regular meal times, avoid skipping breakfast
- Daily exercise (walking, yoga, stretching)
- Head and abdominal oil massage for Vata balance
- Establish a regular toilet routine (don’t ignore the urge)
4. Herbs for Constipation Relief
- Triphala – most popular Ayurvedic laxative
- Isabgol (Psyllium husk) – adds bulk to stools
- Aloe Vera juice – soothing for intestines
- Castor oil (in moderation) – strong purgative
- Himalayan rock salt with warm water – natural cleanser
5. Yoga & Pranayama
- Pawanmuktasana (Wind-relieving pose) – relieves gas & bloating
- Malasana (Squat pose) – improves bowel movement
- Bhujangasana (Cobra pose) – stimulates digestion
- Kapalabhati (Cleansing breath) – activates digestive fire
- Anulom-Vilom – balances body and reduces stress