Ayurvedic Tips for Constipation

A patient told me she is a whole-foods vegetarian, so eats plenty of fiber, but still struggles with constipation. She asked me why and what could she do to remedy that.

Looking at constipation from an ayurvedic perspective should shed some light on what’s happening. Ayurveda classifies constipation as a vatic disorder, because vata governs movement and elimination (as well as the nervous system). Therefore, anything that aggravates this dosha—stress, tension, travel, dehydration, cold wind, exhaustion, or dry, cold, rough foods—can make your constipation worse.

Because we’re all taught that fiber-rich foods (along with plenty of fluids and exercise) will ameliorate the condition, we naturally figure eating more salads should do the trick. But it doesn’t, especially for vatic individuals. Raw vegetables are cold and rough—two of the very qualities that unbalance vata—so piling your plate with raw carrots and broccoli won’t work. Constipation (like all vatic excess states) responds to warm, moist, moderately oily, protein-rich foods. Eating soups, stews, casseroles, cooked squash, and moist root vegetables (like turnips and yams)—all of which provide grounding nourishment for a vatic temperament—should help solve the problem. Many of my clients have actually seen symptoms improve once they change their diets.

Vata excess also causes spasms, especially in the colon and pelvis. Very narrow stools or those shaped like small pellets or balls signal the presence of a spasm in the smooth muscles that make up the wall of the colon. Chronic constipation sufferers need to learn to relax deeply enough so those muscles will remember how to let go. This won’t happen overnight: habitual holding in the pelvis often stems from long-term chronic anxiety, stress, or trauma that will take regular gentle yoga practice to resolve. We’ll also look at herbal support that can be quite helpful.

Gentle Yoga to Relieve Constipation

Deep diaphragmatic breathing, agni sara, twists, and forward bends, along with systematic relaxation in shavasana or a similar restorative pose, will move stagnant energy in the pelvis and help unwind chronic gripping.

Another good yoga solution? Go upside down! When vata excess disrupts apana vayu, the downward energy that supports elimination and stability, apana flows upward instead of downward. Inverted postures, such as viparita karani or legs-up-the-wall pose (also a name for the inverted action pose), reverse the flow of prana in the body for better integration and less flightiness. Physically, these poses wake up the lower belly and settle the organs in the pelvis, which may have been out of place or “stuck.” 

How to practice viparita karani

Place two folded blankets about three inches from the wall and sit on them so your right hip and side touch the wall. Swivel your body around and raise your legs onto the wall. Keep your buttocks close to or against the wall. Lie down so your lower back and ribs remain your support, your tailbone descends toward the floor, and your head and shoulders rest on the floor. Settle deeper into the pose by allowing the arms to rest comfortably above the head (with elbows bent) or to the side, and breathe deeply. Rest in the pose with your eyes closed for 3–5 minutes. (Precautions: Don’t do this pose if you have severe eye problems such as glaucoma, are menstruating or pregnant, or have serious spinal issues, uncontrolled high blood pressure, or a heart condition.)

You can find additional asanas that are helpful in stimulating apana and aiding elimination in this short tutorial.

Ayurvedic Herbs for Constipation

Specific ayurvedic herbs can help support the colon and large intestines so that they do their cleansing job well. Take these herbs with lots of water to lubricate the bowels and help the passage of dry stool. Here are three tried-and-true remedies that are even safe to take long-term, if necessary:

1. Triphala

The most common traditional ayurvedic remedy for constipation is triphala, a combination of three herbs that are both tonic and laxative. Classically, triphala is taken upon rising and/or just before bed for 6–8 weeks, every spring and fall. Steep a half to one teaspoon of triphala powder in a cup of hot water for 10–15 minutes. Alternatively, you can let the powder soak overnight and drink the tea in the morning. If you don’t like the taste, take 2 capsules with warm water instead. 

2. Fenugreek

Fenugreek has a long history of use in traditional medicine to balance blood sugar, support hormone balance, and strengthen digestion. It can be used for bloating, indigestion, and constipation. Ayurvedic alchemy skillfully blends fenugreek with ajwain and caraway to create a gentle, but effective, detoxification formula. Fenugreek is a culinary spice and quite safe for consumption; therefore, there is a wide range of dosing: from 1 to 6 teaspoons daily (as seeds, powder, or tea).  

3. Soluble Fiber: Psyllium and Flaxseed 

Psyllium seed husks and ground flaxseed are both rich in soluble fiber and highly absorbent. They increase stool volume and moisture and move through the colon like a scrub brush. It’s best to take flaxseed in ground form, which is easier to digest and more effective than whole seeds. Start with 1–2 teaspoons in 2 cups of liquid daily (especially for psyllium), or sprinkle flaxseed on oatmeal or salads.  Gradually increase to 1–2 tablespoons as needed.   

Natural Purgatives

These should be used only if you need short-term, immediate help for constipation, and they come with a warning: Some herbs that are commonly prescribed for constipation—senna, cascara, and rhubarb—are strong purgatives that produce a chemical irritant effect on the colon. They can create muscle cramping and watery diarrhea in their efforts to counter constipation, so follow directions, and take the minimum dose to start.  While they are very effective (and less toxic than over-the-counter drugs) on a short-term basis, continual use can cause dependency, or what we call lazy bowel syndrome.

Since digestion and elimination are pivotal to our good health, it’s important that we prioritize them. Use these suggestions—gentle yoga practice and breathing and supportive herbs—to keep your GI system clean and working well. 

Leave your bathroom feeling like a king!