Ugh. Constipation is the “Debbie Downer” of the gut world.
We all get it from time-to-time. And we all dread it. The bloating and discomfort. The false hope. Joking aside, constipation—even for a day or two—is your body’s natural intelligence alerting you to an imbalance.
This post focuses on constipation, but gas, diarrhea and stool irregularities are certainly part of the big picture.
Ayurveda is very clear that we all need to eliminate daily. It might be “normal” to not poop daily, but it certainly isn’t healthy. You need to clear out toxins that accumulate in the body on a daily basis. And it is well understood in Ayurveda that if you eliminate the root cause of an imbalance, and give your body what it needs, it will most likely correct the situation itself.
As a science that might seem a little BM-obsessed, Ayurveda understands that the earlier you can recognize your body’s signal and uncover the root cause of the issue, the better. In most cases, the body’s clues are rather obvious. It’s getting to the root cause that can sometimes be tough. This starts by examining your daily diet and lifestyle decisions. That’s where we can help.
The root cause of constipation can generally be found in one of seven areas: Food, Fluid, Fat, Fiber, Fire, Fitness, and/or Fluctuation.
Here are the 7 F’s of constipation:
#1: Food
It just stands to reason that what you are eating, how much you are eating and how often you eat are factors that influence elimination regularity. Here are some questions to ask yourself:
- Are you eating enough food to move your gastrointestinal (GI) system?
- Are you ingesting too many astringent foods (beans, hummus, pomegranate juice, black tea, etc.) that might be drying you out and backing you up?
- Are you taking supplements, versus eating, for your nourishment? Supplements, such as calcium and iron, are notorious plumbing-cloggers. (Note: Similarly, read the list of side effects of your prescriptions or over-the-counter medicines. You might be shocked to see how many of them list constipation.)
Additionally, a popular diet has us accustomed to the idea that eating small meals throughout the day is the best way to stay fit. Ayurveda couldn’t disagree more. The science sees grazing as a potential constipation driver, and conventional science agrees. Snacking or nibbling on smaller meals does not distend the abdomen enough to trigger the body’s gastrocolic reflex—an involuntary nervous system reflex that triggers forward movement in the colon.
A lot happens between the plate and the potty. Taking a step back to make a few simple dietary and/or lifestyle adjustments might be an easy fix to a chronic problem.
#2: Fluid
Are you drinking enough to move food though your system? Sometimes constipation is simply a dehydration issue. Think about sipping warm water throughout the day and see what happens.
If part of your daily fluid consumption includes coffee or alcoholic beverages, re-think the drink. Coffee may help movement in the moment, but over time it dries out the gastrointestinal (GI) tract. Alcohol dehydrates and inhibits digestion, and is a major driver of chronic constipation. (As an added benefit, you’ll sleep better too!)
#3: Fat
Are you eating enough fat? Wherever possible, think about adding healthy oils to your diet. In Ayurveda, we love organic ghee (clarified butter). Other oils are great, too. Cook with sesame oil. Spritz olive oil into your soups or onto breads. It is a yummy way to provide internal lubrication for better movement.
#4: Fiber
Are you eating enough fiber to create a stool? Fiber is important to help clean your digestive system, to give your healthy bacteria something to eat, and to give your stool enough bulk. Plus, if you aren’t eating enough fiber, you might be loading up on wheat products (pizza dough, sandwich bread, donuts, etc.). The challenge here is that wheat gluten can be very clogging. (Think of something like grade school paste passing through your GI tract.)
Is it time to up your intake of veggies? There are other ways to get fiber into your system, too. Beans, whole grains and fruits are all known for their high fiber content.
#5: Fire
Are you hungry at mealtimes? In Ayurveda, your Agni (or “metabolic fire”) should be strong enough to digest what you are eating. A good indication of this is that you have an appetite when it is time to eat your meals (every 4 to 6 hours). If you find great fluctuation in your hunger at mealtimes (sometime hungry, sometimes not), you might want to take a second look at this. Ayurveda understands that a variable Agni can lead to constipation.
#6: Fitness
Movement of the body creates movement within the body. But too much of anything is never a good thing in Ayurveda. Examine you daily fitness regimen. A brisk walk in the morning can do wonders for your elimination schedule. However, contrary to popular belief, exercise doesn’t always ensure regularity. In excess, it can inhibit it. Running can be a big culprit here. For your GI tract to work appropriately, it is important to “hit your perfect stride” in terms of getting the optimal amount of daily exercise for your unique constitution.
#7: Fluctuation
In Ayurveda, deranged Vata energy (the energy of movement, which is strongest during winter) is often the root cause of constipation. And lots of things mess with Vata—for starters, travel and abrupt changes in your daily routine. This could include a new type of food, job loss, stopping exercise, or changes to your medications. Variations in meal times and bed times take their toll, too. Fluctuations in your daily routine can significantly effect your elimination routine.
Do you identify with any of the 7 F’s?
If so, you might be wondering what’s next. What do you do to get back on track? Ayurvedic science helps us understand that eliminating the root cause is always the first step on the journey to wellbeing. For example, if your issue is dehydration, carry a stainless steel thermos with you throughout the day filled with hot water with a sprinkle of lemon. Sipped regularly, this might just be your ticket.
And to help you get things moving (so to speak), here are a few other options to help you restore balance:
- Eat prunes: Prunes have long been known to help “movement.” They are a wonderful source of dietary fiber and are full of minerals (with potassium, magnesium and calcium leading the pack). They are also a wonderful source of vitamin K, which is important for blood clotting and bone health. Eating prunes (or drinking organic prune juice) is a great way to check several health boxes with every serving.
- Soak raisins overnight: Grab a handful of organic raisins and put them in a glass. Cover them with water. Let them soak overnight. Drink the water and eat the plump raisins in the morning. They are another great source of potassium.
- Warm milk and ghee (clarified butter): A traditional Ayurvedic method of relieving constipation is adding 1 teaspoon of ghee to warmed milk and drinking this before bed. If you are already doing a warm milk to help you sleep, just add the ghee and you’re good to go!
- Go when nature calls: Never underestimate the importance of listening to your body. For some of us (and especially those with a Vata Birth Constitution), movement in the colon comes infrequently and should be heeded. If constipation is an ongoing issue for you, make a habit out of going as soon as your body signals that it’s time. Have issues with using public and workplace restrooms? Get over it! Everybody poops.
- Boil flaxseed: Boil 1 teaspoon of whole seed (i.e. un-ground) flaxseed in 1 cup of water for a few minutes. The seeds and water will make an interesting looking concoction. Drink it up. You can also opt to soak them overnight in room-temperature water and add the seed and liquid to your morning oatmeal.
- Italian wisdom: An Italian remedy for constipation is 1 tablespoon of olive oil + a pinch of salt + a drop of fresh lemon juice. Take this mixture before bed. It has a long history of getting things to move.
- Marshmallow tea: Marshmallow is a gentle demulcent. Boil ¼ teaspoon of marshmallow root in 2 cups of water until it is reduced to 1 cup of water. It makes for a nice afternoon tea break. Another option is to put ¼ teaspoon of the root herb into a 16 oz. stainless steel thermos, fill it with boiling water and let it steep for several hours. This might work best for someone with a time crunch or limited access to cooking facilities. If you are on prescription medicines, marshmallow is generally considered safe. But it is important to verify this for your specific prescription(s). Also, it is always a good idea to take herbs and medications two hours apart.
- Ingest your vitamins and minerals through whole foods, not supplements: It often seems easier to, for example, take a calcium pill or fiber supplement instead of eating your leafy greens or broccoli. But if you read the labels on some of those over-the-counter products, you can see the how ingredients might have a few unintended consequences. Ayurveda is all about using your food as your medicine. The USDA has some wonderful sites to help you on this journey.
These tips might bring the help your body needs for alignment. However, it’s always wise to pinpoint the root cause of the imbalance. Exploring the 7 F’s (Food, Fluid, Fat, Fiber, Fire, Fitness and Fluctuation) gives you a framework for understanding what is taking your body out of alignment. From there, a long-term game plan for a constipation-free life is available to you.
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