Ayurvedic Specialist Recommends 5 Foods for Alleviating Chronic Constipation

Good digestive health is a subtle force guiding your overall well-being, productivity, and mood. However, disruptions in bowel function can cast a shadow over your day, bringing discomfort, nausea, bloating, and poor appetite. Chronic constipation, if left unmanaged, can significantly impact your quality of life. While some resort to laxatives, excessive use can be detrimental. Fortunately, lifestyle adjustments, particularly dietary changes, can make a substantial difference. (Read also | Ancient Wisdom Part 24: Weight loss to easing constipation; amazing benefits of Triphala)

A diet rich in fiber, healthy fats, and probiotics can be beneficial. Including seasonal fruits, vegetables, organic oils, and herbs like ginger and triphala can offer relief from chronic constipation symptoms.

“Constipation, a common gastrointestinal issue, involves difficulty in passing stools. It often results from dry and hardened stool in the colon, making passage challenging. While occasional constipation is normal, chronic forms can disrupt daily life. Ayurveda attributes constipation to an imbalance in the Vata dosha, responsible for bodily functions. Dryness, a key Vata dosha property, is a common cause, exacerbated by inadequate water and fiber intake, sedentary lifestyles, meat-rich diets, and other factors,” explains Dr. Madhumitha Krishnan, an Ayurveda Expert.

Constipation can lead to complications such as bloating, discomfort, flatulence, pain, headaches, and bad breath. There’s also a risk of the colon absorbing toxins. To address these issues, it’s crucial to correct the Vata dosha imbalance using Ayurvedic principles, employing foods, herbs, and spices that reduce dryness and balance Vata dosha.

DIETARY TIPS FOR CHRONIC CONSTIPATION

Here are five Ayurvedic recommendations to prevent chronic constipation:

1. Add almonds to your diet: Almonds, recognized in Ayurveda as ‘Poshaka’ (supporting all body tissues), ‘Brimhana’ (promoting an increase in body mass), and ‘Balya’ (enhancing muscle strength), can significantly alleviate chronic constipation. Their sweet taste, unctuousness, and heaviness soothe aggravated Vata dosha, supporting the nervous system and enhancing strength.
2. Increase intake of organic oils: Incorporating high-quality oils like sesame oil, ghee, and olive oil lubricates tissues, ensuring an appropriate amount of oil or fat remains in the stool. Ghee, rich in butyric acid, improves intestinal metabolism and facilitates stool movement. Moderate consumption can alleviate symptoms of constipation.
3. Include a variety of fruits: Ripe bananas, peeled apples, plump prunes, and juicy peaches, consumed at least one hour before or after meals, can be refreshing and beneficial in soothing Vata.
4. Embrace spices: Asafetida, garlic, and common salt can be effective in balancing Vata dosha and promoting a downward movement of gut contents, resolving constipation.
5. Incorporate herbs: Triphala, a combination of Amalaki, Haritaki, and Vibhitaki, balances Tridoshas and possesses a mild laxative quality. Senna (Swarnapatri) is another herb with laxative properties.

Adopting Ayurveda-inspired dietary changes or including herbs offers a holistic approach to managing chronic constipation. By integrating almonds, specific oils, fruits, spices, or prescribed herbs, you can enhance digestive health, alleviate constipation, and move toward a more balanced lifestyle. However, consult with a healthcare professional or Ayurvedic practitioner before making these changes.