Constipation

According to Ayurveda, constipation is an imbalance of the Vata dosha (cool, dry, light, and unstable qualities). It can be a symptom of disharmony caused by ingesting certain foods and lifestyle practices. Balance can be found holistically by introducing regularity in lifestyle practices, foods, herbs, and hydration.

The elimination process starts on the tongue when the taste buds interact with the six tastes found in the foods, spices, herbs, and beverages we consume. As saliva interacts with foods, the digestive, assimilation, and elevation processes start to work, ensuring all stages work efficiently.

This handout suggests some gentle, natural remedies that might bring comfort and balance to your life.

Here is an excellent daily practice to bring regularity

1. Scrap your tongue (stainless steel or copper tongue scraper) 7 times before brushing. This invigorates the taste buds and cleans the surface of the tongue.

2. Drink 1-2 cups of warm water after brushing your teeth; this informs the body it is time to go.

3. Find regularity and time for elimination, making time each morning to move the bowels.

4. Make sure to drink ½ your body weight daily in water or herbal tea.

5. Eat warm, moist, fibrous foods.

6. Increase the qualities of the organic oils in your diet, including ghee, sesame, and olive oils.

7. Eat plenty of fruit, which is hydrating, fibrous, and generally has a laxative effect on the body.

9. Take Triphala capsules daily, two caps at bedtime & two caps in the am.

10. Use doshic digestive spices in your cooking (relieves bloating)

Fiber and Health

Fiber is something the body needs but never actually digests. It comes in two varieties: soluble and insoluble, and most plant-based foods contain a mixture of the two. Soluble fiber turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose. Insoluble fiber remains unchanged in the colon, making waste heavier and softer, making movement easier.

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Skipping fiber in the diet often leads to constipation, and eating too little fiber can make it tough to control blood sugar and appetite because fiber regulates the speed of digestion and contributes to feeling full. Overeating fiber can move food through the intestines too quickly, which means fewer minerals get absorbed, resulting in gas, bloating, and possible cramping.

The Institute of Medicine recommends:

Men (under 50): 38 grams (over 50): 30 grams

Women (under 50): 25 grams (over 50: 21 grams