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Constipation

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GOINDIS NATUROPATHY TRUST(INDIA)
Charity Registration No.845/4 dated 03.09.2003

CONSTIPATION
Curing with Naturo-Food
Therapy

SANTOKH SINGH PARMAR

FOUNDER TRUSTEES:
Satyendra Singh Goindi, MSc, LLB, ND
Gurkirpal Kaur Goindi, BA, BEd, DPE, ND
Santokh Singh Parmar, B Arch, Dip TP, Dip LA, MRTPI, AITP, AIIA
Devinder Singh Saroya, PCS
Gurmukh Singh Girn, MSc, MCRP, AITP

1.       Constipation is a very common lifestyle disorder within the digestive tract caused by an excess of undigested food and lack of lubrication due to scanty intake of fluids. Constipation is more than a troublesome condition. It is an insidious drain on the health of millions of people. Many people think they are constipated when in fact their bowel movements are satisfactory. For example, many people believe they are constipated or irregular, if they do not have bowel movement every day. For them, having bowel movements daily becomes an obsession.

2.       Regularity of bowel movement has now become a meaningless expression in describing or diagnosing constipation by the doctors. There is no right number of daily or weekly bowel movements. Normal bowel movements may be three times a day to three times a week – a wide range! It varies from person to person depending upon the individual’s constitution and body chemistry, dietary pattern/habits and lifestyle.

3.       Defecation is a taboo as a subject for polite conversation, far more so than sex, but most of us nevertheless wonder what qualifies as “normal” and what stool reveals about our health. People eating an Indian traditional diet with plenty of fibre-rich roods (wholegrains, pulses, fruits, vegetables) may defecate once or twice a day. Those who follow a typical Western diet with low fibre (meat and bread-based) may have as few as two or three bowel movements a week. Good health, therefore, does not normally require daily defecation. Some perfectly healthy people defecate only twice a week; others several times a day.

4.       Assimilation and elimination are the two basic needs of natural health. Elimination of waste matter from the body takes place in two phases – propulsion from the colon and expulsion from the rectum. Interference with any aspect of this process results into constipation, which may be described as the failure to evacuate stools from the body satisfactorily.

5.       In a nutshell, having a dry hard stool, having to painfully strain too hard for a long time for it to evacuate and having incomplete evacuation or a feeling of blockage/obstruction in the anus or rectum is certainly called Constipation – no matter  how regular or irregular bowel movements are.

FUNCTIONING OF THE COLON (LARGE INTESTINE)

6.         To understand as to why constipation occurs, the functioning of the colon needs to be understood. Colon is part of the large intestine extending from the blind pouch (the first part of the large intestine) to the rectum. Colon is about 1.5m long and it moves the intestinal contents. Colon does not secrete digestive enzymes. The major function of the colon is to remove water from the stool and to absorb it back into the body while forming the waste products. Without this major function of the colon, the body will rapidly dehydrate and could lead to death. The colon, through muscle contractions also pushes the waste products (stool) further into the rectum. Hard stool is formed when the colon absorbs too much water or when the stools remain for too long in the colon, causing an increased loss of water from the fecal contents. Infrequent stools occur when contractions of the colon muscles are slow.

Some characteristics of stool

7.       Here are some answers to questions you may have had about stool, but hesitated to ask:

(i)      How long does it take for food to pass through the body? – On a low-fibre Western diet, based on meat and bread, it takes about 24-72 hours for food to pass through the body. For high-fibre vegetarian diets, composed of unrefined wholegrains/cereals, fruits and raw vegetables/salads, transit time for stool is normally 8-12 hours or so. However fruits and raw vegetables/salads taken on their own are digested in just 2-3 hours.

(ii)     How much does stool weigh? – Non-vegetarian people on a typical Western diet produce on average about 150-200 gms of stool a day. Vegetarians produce much more due to their high-fibre food intake because fibre absorbs water and bulks up stool.

(iii)    Why is stool sometimes soft and other times hard? – Average stool is three-quarters water. If there is too much water in it, stool will be soft. Too little water, it will be hard. One of the main functions of the colon is to absorb water. If waste moves quickly through the intestine, less water is absorbed from it, so the stool remains soft. If it moves slowly, then more water is absorbed, and stool will be hard. Fibre in the stool soaks up water like a sponge and makes faeces softer and bulkier. A high fat content, often the result of digestive disorders, can make stool soft, sticky and yellow. A gastrointestinal infection can also cause diarrhoea.

(iv)    What accounts for the stool odour? – The normal odour comes from hydrogen sulphide and other compounds produced by bacteria in the colon. Some people have more of these bacteria. Foods high in sulfur (cauliflower, cabbage and related vegetables) can produce a stronger odour.

(v)     What gives stool its colour? – Normal stool colour ranges from pale to dark brown, because of pigments formed when intestinal bacteria break down bile. Constipation often makes stool darker, as can iron supplements. Red or green foods can also colour the stool.

(vi)    What does the colour of stool indicate? – Many medical conditions can affect stool. White or grey stool may indicate liver disease, dark or bloody stool can indicate internal bleeding, including hemorrhoids, tar-like black stool may be the result of gastrointestinal bleeding. Bright red blood may indicate that you have hemorrhoids, but rectal bleeding may also be a symptom of more serious disease. Any unusual, painful, or unexplained bowel symptom that persists for a week or more calls for medical evaluation.

(vii)   Why does stool often float? – Stool floats because it contains something less dense than water – gas. Floating stool was once seen as a sign of fat in the stool, caused by mal-absorption, but this is not the case. Gas is produced by intestinal bacteria acting on undigested food, particularly beans and other vegetables and fibrous foods that contain types of sugars called oligosaccharides. Diarrhoea can also temporarily produce floating stool.

constipation and infants

8.       Constipation can have its beginnings very early. The normal breast-fed child will have a bowel movement approximately 20 minutes after the start of a feed. This is quickly learned by mothers who breast-feed their infants without first making sure they have diapers on. This bowel action is a true physiological reflex.

9.       Over time, as solid foods are introduced, this reflex becomes less sensitive and can be affected by the type of foods consumed. Mothers soon become aware of these effects and use foods such as bananas to harden the stool and slow transit time, or prunes, apple juice, apricots and papayas to soften them and encourage a bowel movement. Later, as the child is weaned and cow’s milk is introduced, bowel movements become less regular and more difficult to regulate. Once the child is toilet trained, less attention is placed on regularity in some cases, and constipation may take hold. Unless the child is weaned to proper foods such as wholegrains, fruit and raw vegetables, the early years can set up a life-long constipation problem.

10.     Breast-fed babies are never truly constipated. This is because breast milk is a low residue diet. Almost the entire milk is absorbed by the baby. The stools consist of a small amount of unabsorbed protein and a large amount of bowel secretions, chiefly mucus. But these infrequent stools do not indicate constipation.

11.     This risk of constipation in bottle-fed infants is much higher because infant formulas are not well digested. The young infant’s colon is simply not designed for all the residue and stool bulk. The residue builds up, gets dried and becomes hard, pebbly stool. The addition of cereal to the diet only compounds the problems. Cereal plus milk equals to concrete. Feeding cereal in the formula bottle is not a good idea, as the parents don’t realise just how much cereal is the baby getting. Foods containing fibre are helpful for older children and adults, but are not really of much use for infants.

SYMPTOMS OF CONSTIPATION

12.     The most common symptoms of constipation are infrequency, irregularity or difficulty of elimination due to hard  faecal matter. Constipation increases the bowel transit and as a result of this the body through the colon slowly reabsorbs the fluid content in the faeces and along with it many soluble toxins. These poisons affect every area of the body. This auto-intoxification with toxins is the reason people suffering from constipation have many ill effects and undesirable symptoms. These symptoms include headaches, coated tongue, foul breath, pain in the lumber region, lack of energy, tiredness/fatigue, mental depression and/or sluggishness, dizziness (vertigo), nausea, skin problems, pimples on the face, dark circles under the eyes, ulcers in the mouth, varicose veins, diarrhoea alternating with constipation, insomnia and fever (sometimes). Constipation is also associated with indigestion, acidity/heartburn, loss of appetite, constant feeling of fullness in the abdomen, bloating (gas) and abdominal distensions and discomfort.  

CAUSES OF CONSTIPATION

13.     The most common causes of constipation are dietary pattern/wrong diet such as a diet low in fibre, inadequate intake of fluids, lack of exercise and sedentary lifestyle. Certainly factors other than these play a role in many cases of constipation. Other causes include faulty and irregular habit of defecation and suppressing the urge to defecate, frequent use of laxatives/purgatives, old age, pregnancy, psychological/emotional problems, medications and certain diseases. These other causes account for a very small proportion of constipation cases. Diet and diet alone stands most prominent as both cause and cure for this insidious disorder – Constipation.

Wrong Dietary Pattern and Diet

14.     Intake of acid forming, refined, fibreless and fried fat-rich starchy junk foods lacking in minerals/vitamins, insufficient intake of water, fruits and vegetables, consumption of meat in large quantities, insufficient chewing, overeating, wrong combination of foods, irregular habits of eating and late night eating, drinking, heavy and slow-digesting meals, may all contribute to poor bowel function. Small amounts of caffeine are useful but excessive caffeine consumed through tea, coffee, colas and alcohol causes digestive irregularity. Intolerance towards foods, such as milk, may also be responsible for constipation in some cases.

Fibre Deficiency

15.     All foods in their natural state contain a good percentage of fibre (roughage), which is most essential in preserving natural balance of foods and also in helping peristalsis – the natural rhythmic action by means of which the food is passed down the alimentary canal. Much of the food we eat today is very deficient in natural bulk or roughage and this results in chronic constipation. With the lack of bulk added by fibre in the diet, the intestine resembles a tube of toothpaste that is almost empty. The same difficulty you have in squeezing out that last bit of toothpaste is exactly the problem your intestine has without adequate fibre. Although peristaltic contractions are more forceful but less effective in evacuating the stool. Lack of fibre causes the stool to become small, hard and difficult to eliminate without intense straining. 

Inadequate Intake of Water/Fluids

16.     After wrong diets and inadequate intake of fibre, water is the next major cause of constipation. About two-thirds of the human body is water and the blood is about 90% water. Water is needed by the body for many physiological and metabolic processes. Drinking less water can lead to hyperacidity, gas formation, hard stool and chronic constipation.

Sedentary Lifestyle

17.     Constipation more often comes to stay as a sequel to the faulty lifestyle. People who lead a sedentary (inactive) life are frequently constipated than people who are active. People with desk jobs, overwork, stress, doing less of physical activity or overdoing any exercise, adopting irregular daily schedule or late night engagements, excessive traveling, wrong eating and drinking habits can impair the natural movements of intestines and lead to constipation. Lack of exercise also removes the mechanical action of muscles on the intestinal contents, thus slowing bowel action and also reducing normal circulation throughout the digestive tracts and causing constipation.

Suppression of Natural Urge to Defecate

18.     Ayurveda has described the bowel movement as a non-suppressible urge. Faulty toilet habits, such as inhibiting normal reflexes for long periods, leads to the disappearance of this urge. In early years, and also with adults on hectic schedules, the call of nature may be habitually ignored or postponed. This causes the body to discontinue sending these messages to the brain until it has no further choice, due to overload, but to obey. Busy people who suppress this feeling may result in hardening and backlog of faeces that may become difficult to pass later.

Over-use of Laxatives/Purgatives

19.     Myths about constipation have led to a serious abuse of laxatives. This is common among people who are preoccupied with having a daily bowel movement. Taking laxatives is one of the common errors that one makes. Abuse of laxatives is a common reason for constipation, especially among the elderly, who are obsessed with having satisfactory bowel movement. People who habitually take laxatives, to regulate bowel movement when constipation is a chronic problem, become dependent on them and may require increasing dosages until the intestines become insensitive and fail to work properly. Over time, colon begins to rely on laxatives to bring on bowel movements. Long duration use of laxatives due to their irritant qualities can permanently damage nerve cells in the colon and interfere with the colon’s natural ability to contract for bowel movements. Taking castor oil habitually has killed many but cured none of constipation. For the same reason, regular long term use of enemas can also lead to the loss of normal bowel movements. Passage of watery stools due to laxatives can cause loss of fluids and electrolyte (sodium and potassium) imbalance and physical and mental weakness. In a susceptible person, it may even precipitate thrombosis in the heart or the brain. Excessive intake of purgatives results in urinary tract infection, abdominal pain, low blood potassium and muscle weakness. Overuse of laxatives, which also have harmful side effects, instead of relieving constipation can result in chronic constipation. Laxatives, that contain mineral oil not only cause the bowels to become over-stimulated and weakened but also rob the body of the soluble vitamins.

Old Age

20.     Though there are many causes of constipation, old age is generally seen as an epoch when due to the reduced commotion of other body humors, there is a gradual decline in body functions, including that due to digestion. Older people sometimes drink less water due to the fear for passing urine frequently and at night and this may be one of the causes of constipation in addition to dietary reasons and lack of fibre intake. Ageing may also affect bowel regularity because a slower metabolism results in reduced intestinal activity and diminished muscle tone.

Pregnancy

21.     About one in five pregnant women become constipated due to the hormone changes that slow down the gut movements.

Psychological and Emotional Problems

22.     There is some evidence to suggest that psychological and emotional factors like irritability, a negative mindset, anger and grief can weaken the digestive process and many a times, can result in constipation.

Medications

23.     Certain medications have adverse side effects, which can cause constipation. These include anti-depressants, anti-spasmodic drugs, cholesterol lowering drugs, laxatives, pain killers, morphine, iron tablets, calcium pills, antacids, diuretics, sleeping pills, anti-hypertensive agents, and many health supplements. All these can interfere with the normal functioning of the bowels. 

Other Diseases

24.     Certain physical conditions like fad dieting and diseases can slow down the evacuation process. Diseases such as tumours or growths, a sluggish liver, colitis, spastic condition of the intestine, hyperacidity, diseases of the rectum and colon, bad teeth, uterine diseases, diabetes, abnormal condition of the lower spine and enlargement of the prostate glands can also cause chronic constipation. Certain conditions like piles, fissures and pelvic floor dysfunction (known as outlet obstruction or outlet delay), where muscles of the pelvis that surround the rectum and anus do not work properly and also result in improper and ineffective opening of the bowels. Other medical conditions which can cause poor mobility of the bowels include irritable bowel syndrome, Parkinson’s disease, under-active thyroid (hypothyroidism), liver dysfunction, spinal problems, food allergy, insomnia, paralysis, anaemia, gallbladder, large intestine and rectum problems.

Unknown Cause (Ideopathic)

25.     Some people have a good diet, drink a lot of fluid, do not have a disease which can cause constipation, yet they become constipated. Their bowels are said to be “under active”. This is quite common. Most cases occur in women. This condition tends to start in childhood or in early adulthood, and persists throughout life. 

COMPLICATIONS OF CONSTIPATION

26.     Occasional constipation should not be a cause for concern, but its chronic form may lead to certain complications. Straining, while passing stool, can make the existing piles to bleed or may lead to rectal prolapse. It also poses risk for cardiac patients and the raised intra-abdominal pressure could lead to hernia. Sometimes hard stool may cause fissures in anal-tissues resulting in pain and bleeding. A distended rectum often aggravates problems faced by the patients who have an enlarged prostate.

27.     Constipation is not a disease by itself but is considered to be mother of a host of diseases. Constipation is the chief cause of many diseases as such a condition produces toxins, which find their way into the blood stream and are carried to all parts of the body. This results in weakening of the vital organs and lowering of the resistance of the entire system. Appendicitis, rheumatism, arthritis, high blood pressure, cataract and cancer are only a few of the diseases in which chronic constipation is an important predisposing factor.

28.     Fibre deficiency and constipation are associated with diverticulitis, appendicitis, and colon cancer. The small, hardened faeces are very difficult for the normal intestinal peristaltic actions to deal with effectively. Associated with both diverticulosis and constipation is a change in the normal bacterial flora. As a result, bile acids normally found in the faeces and excreta are altered by prolonged exposure to these abnormal bacteria, and become carcinogenic. Thus we see the cause-and-effect relationship behind low-fibre diets and colon cancer.

29.     Many times an irregular or delayed bowel movement, especially in elderly persons, initiates episodes of anxiety and irritability. Most of such patients, by overreacting to the situation, start taking hard laxatives or purgatives leading to extreme conditions like diarrhoea and rebound constipation. Due to the excessive loss of fluid and the ensuing electrolyte imbalance, such patients additionally present symptoms of loss of appetite, weakness, apathy and general lassitude.

30.     Inability to retain urine is a common attendant of constipation. In constipated children, bed-wetting is commonly noticed. Constipated youths or elderly often dribble.

CURING CONSTIPATION WITH NATURO-FOOD THERAPY

31.     For all patients of constipation (except infants and small children for whom naturo-food therapist should be consulted), it is only the self-care which can give them the joy of satisfactory evacuation. The treatment of constipation largely depends on the cause, type, severity and chronicity of the problem. Fortunately, the solution for most constipation problems is as simple as correcting your diet and lifestyle pattern, adequate intake of fluids and getting more exercise. Thank God constitution is not hereditary. Always remember the saying – for clean bowels watch out what goes into the bowl.

Beneficial Diet for Constipation

32.     The most important factor in curing constipation is a natural and simple diet. The basic heart healthy, anti-cancer, high-fibre, easy to digest diet, rich in fruits, vegetables, wholegrains, whole legumes, nuts and seeds, is also good for your digestive system and for alleviating constipation. The natural unrefined and unprocessed foods should consist of:

Health Benefits of Fibre (Roughage) in Constipation

33.     In most cases dietary changes help to relieve symptoms and prevent constipation. Dietary modifications should include taking high-fibre natural foods and adequate fluids. Dietary fibre plays an important role in keeping you healthy and protecting against many diseases. Fibre in whole foods acts as a natural laxative and as a bonus you get most of the nutrients, such as minerals and vitamins, which are firmly attached to the bran fibre of whole foods. The main role of fibre is adding bulk to the diet to assist digestion, assimilation and elimination and help prevent many chronic problems including constipation.

34.     Soluble and Insoluble Fibre – Fibre is broadly divided into two types: soluble and insoluble, and we need to eat both as part of our daily diets, but for different reasons. Most plant foods like fruits, vegetables, wholegrains, oats, rye, barley, brown rice, beans, millets, pulses, nuts, seeds contain both types. Soluble fibre, found mainly in plant cells, includes pectins, gums and mucilage. Soluble fibre dissolves easily in water and becomes a soft gel in your intestines – it sops cholesterol and guards against heart, gallbladder diseases and constipation. Insoluble fibre, made up of structural part of plant cell walls, includes cellulose, hemi-cellular and lignin. Insoluble fibre as the name implies, remains unchanged, fills you up with bulk. Besides providing bulk, fibre and starches also get fermented in the colon stimulating the growth of microbes and muscles of the colon to push the digested food through the gut. The bulk and soft texture of fibre prevents hard and dry stools and speeds the transit of food through the digestive system to elimination. Thus insoluble fibre guards against diseases of the digestive and waste tracts, such as colon cancer, hemorrhoids, diverticulitis, varicose veins and constipation.

35.     Certain kinds of fibre, known as prebiotics, encourage the growth of healthy bacteria that populate the gut. This not only helps protect the gut from harmful bacteria and other organisms but can improve the nutritional status, since the healthy bacteria in the bowel can make B-vitamins and vitamin K. They also aid the absorption of calcium and vitamin K – essential for healthy bones. Prebiotic-fibre foods include whole wheat, lentils, peas, beans, oats, artichoke, onions, leeks.

36.     The optimum fibre requirement varies from person to person. An average adult person should consume about 30-40 grams of total fibre daily. For children over 2 years, the recommended intake is age+5 grams. A daily intake of more than 30 grams can easily be achieved if you eat wholegrains, beans, pulses, fruits, vegetables, nuts and seeds. However, don’t consume more than 40 grams daily as this decreases absorption of some important minerals, such as iron, zinc and calcium. Remember to drink plenty of water or without enough liquid, the fibre may cause intestinal blockage and constipation instead of relieving it. Also adding too much fibre to your diet too quickly can cause unpleasant effects like gas, bloating, abdominal cramps and diarrhoea. Your best bet is to increase fibre intake (i.e. if you are not eating enough already) gradually over a period of time (say 3-4 weeks) to avoid abdominal problems. 

Role of Water/Fluids in Constipation

37.     Water is rightly termed as nectar, fountain and elixir of life and is an essential compound in your diet. About two-thirds of your body weight is water. Your blood is about 90% water and blood is your body’s transport system for transporting nutrients around the body. Adequate amount of water lessens the burden on the kidneys and liver by helping to flush out harmful toxins and waste products. Water rinses cell wastes, blood poisons, environmental pollution and maintains acidity at proper level. Drinking less water can lead to hyperacidity, gas formation and chronic constipation.

38.     Rig Veda, in Octave 10, asserts: “Water indeed is a medication; Water is the dispeller of the root of all diseases; Water itself is the remedy for all ills. May the Water afford thee cure for thy ailments.”

39.     Simple, yet the most effective way of managing constipation is to drink plenty of water and fluids. Water acts as a lubricant, removes dryness from the digestive system, adds bulk to stool and makes bowel movements softer and easier. Regular drinking of water is beneficial not only for constipation but also for cleaning the system, diluting the blood and washing out poisons. Enema with water is the best and quickest temporary remedy for immediate relief of constipation.

40.     Normally 8-10 glasses of water (2½ – 3 litres or more if you exercise and in hot weather) should be taken daily at regular intervals (say one glass every hour – unless fluid intake is restricted due to some medical reasons such as diabetes and kidney problems) as it is essential for digesting and dissolving food nutrients so that they can be absorbed and utilized by the body in a satisfactory manner. Water should, however, not be taken with meals as it dilutes gastric juices essential for proper digestion. Water should be taken an hour before or an hour after meals. Most sorts of drink will do but alcoholic and caffeinated drinks can be dehydrating and may not be so good for constipation.

41.     To start the day, Ayurveda advises to slowly drink a glass or two of warm water, which has been kept overnight in a copper vessel, with a squeeze of lemon and a little honey on empty stomach to stimulate natural bowel movement in the morning. 

Foods that Aggravate Constipation

42.     Ayurveda advises to avoid foods that are heavy, dry and cold in nature and have a bitter, pungent and astringent taste. These foods include animal proteins, pomegranate, unripe banana, corn, barley, millet, cabbage, cauliflower, sweet corn, cucumber, cold drinks. Most of the foods which constipate are all products made of white flour (maida). Avoid polished rice, bread, cakes, pastries, biscuits, cheese, fleshy foods, preserves, sugar. You should also avoid foods that have little or no fibre such as ice-creams, pizzas, processed and refined foods. All fried fat-rich junk foods like burgers, crisps, bhujia, chhole bhature, purees, tikkies, samosas, pakoras, papri chat, tinned and ready packed meals and beverages with harmful chemical additives such as noodles, soups, colas, fizzy drinks should be cut out from your diet. Sugar and sugary foods should be strictly avoided because sugar for its digestion robs the body of minerals and vitamins including B-vitamin, without which the intestines cannot function normally. One should also limit the consumption of alcohol, coffee and tea as these can be dehydrating and cause dryness in the digestive system.

Exercise and Constipation

43.     Benefits of regular exercise are immeasurable. Regular exercise makes the body healthy, increases digestive fire and helps evacuate faeces and other wastes/toxins. Exercise improves the functioning of all the physiological systems of the body – it can stimulate digestion, improve your circulation, aid detoxification, strengthen your heart, keep bones strong and stimulate the nervous system.

44.     Toning up the muscles with exercise also helps in the treatment of constipation. Fresh air, outdoor games, walking, cycling, swimming, gardening and exercise play an important role in strengthening and activating the back and stomach muscles, improving digestion, thereby preventing constipation. Just 20-30 minutes of brisk walk daily helps regulate bowel movements. Remember, constipation does not trouble people who are physically active!

45.     Certain yogic asanas also help to bring relief from constipation as they strengthen the abdominal and pelvic muscles and stimulate the peristaltic action of the bowels. These asanas are bhujangasana, shalabhasana, yogamudra, dhanurasana, halasana, paschimotanasana. Pranayams such as anulomaviloma and bhastrika and jalaneti kriya are also helpful.

DIETARY/LIFESTYLE HABITS AND CONSTIPATION

46.     The following dietary and lifestyle guidelines, while improving general well-being and health will also help in curing or avoiding constipation: –

(i)           Look after your digestive system – Like so many lifestyle ailments, digestive malfunction responsible for constipation, bowel cancer etc, is a fall out of “quick fix” way of life. According to Ayurveda, mere nutrition without proper digestion is meaningless. Digestive system is a process from mouth to intestines where food is broken down into nutrients which are assimilated and absorbed in the body. One should chew food slowly and properly to release enzyme-rich digestive saliva to jump start the process of digestion. Optimum digestive system will help get proper nutrition and also aid in curing or avoiding constipation.

(ii)         Eat fibre-rich diet – To aid the digestive system, consume fibre-rich fresh fruits and vegetables, wholegrains, whole pulses, sprouts, nuts and seeds and avoid junk refined and processed fibreless foods loaded with chemical additives.

(iii)       Eat warm and conservatively cooked foods – Eating warm home-cooked natural foods with little ghee/oil is always helpful in improving lubrication and easy elimination of faeces. Do not cook vegetables in lots of oil. Fresh vegetables should be steamed, lightly sauted, stewed or baked and not fried at all. Avoid frozen and canned fruits, vegetables and packaged foods or bottled beverages like colas etc.

(iv)        Drink warm water first thing in the morning – Drink warm water with a squeeze of fresh lemon and honey to get your metabolism going. The water will go right through the bowels and cleanse mucus out from the day before and flush away the waste, toxins and pollutants.

(v)         Make your meals small and frequent – Eat 5-6 small meals/snacks instead of 2-3 large meals a day. Never go more than 3 hours without eating a meal or snack. Eat when you feel slightly hungry but before you feel too hungry to keep your metabolism going.

(i)           Avoid three white poisons – Control the intake of three, so called, white poisons  i.e. salt, sugar and starch (maida).

(ii)         Curb overeating tendencies – Please remember, overeating even the most nutritious of foods can interfere with your digestive system. A useful rule to eliminate the habit of overeating is to eat only while eating i.e. no other activities or distractions when eating. This will eliminate the tendency to munch instantly and requires that the person be hungry enough to discontinue all other activities for eating. A helpful tip is to start your main meal with salad or soup and you will naturally eat less during the rest of the meal.

(iii)       Eat in moderation – Eating till you burst is a wrong strategy for the maintenance of good health including the digestive system. Always get up from the table feeling slightly hungry i.e. with a feeling that you can eat more. Eat as much as your body needs and no more. Eating in moderation will help in digesting the food easily.

(iv)        Eat slowly and calmly – Eat when calm, your digestive system will work much better. Eating while under any stressful emotions, like anger, irritability, basically paralyses all digestive functions. Hurried meals at odd times should be avoided. Eat food slowly, because from the time you begin eating, it takes about 20 minutes for the brain to signal a feeling of fullness. Fast eaters eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. Eating should be a celebration. Well-chewed food eaten slowly and calmly will pass through your digestive system with maximum nutritional uptake and within minimum time.

(v)         Modify your lifestyle – If you are not willing to sit down and change the way you live each day to include healthy eating and exercise and time to enjoy and nurture yourself with relaxation and adequate sleep, then it is very hard to stay healthy and avoid disorders like constipation.

(vi)        Adhere to regular daily schedule – Getting up and sleeping at a fixed time and adhering to a proper dietary schedule and routine is always helpful for good health. Also make a regular habit of defecating at the same time everyday. The activity of the colon is naturally more efficient in early morning after waking, which is therefore the best time to empty the stomach. Squatting has been shown by researchers to be the best position to relieve the bowels.

(vii)      Do not suppress the urge to defecate – You should never ignore the urge or feeling to go to the toilet for a bowel movement even when you are very busy. Suppressing this natural urge, over a period of time, is one of the primal causes of constipation through hardening and backlog of faeces that may become difficult to pass later. Attend to the call of nature regularly even if you do not get immediate results.

(viii)    Adopt positive attitude – Do not remain occupied or obsessed with constipation or any other ailments all the time. One should make every effort to develop a positive and cheerful attitude in your thinking and have faith in yourself that you can achieve a healthy body and mind. Learn to let go of negative emotions such as anxiety, fear, hostility and insecurity connected with longstanding issues and ailments like constipation that can not be resolved immediately but can interfere with normal digestion. Constipation develops over a period of time and it is bound to disappear over time with the dietary and lifestyle changes described earlier.

NATURO-FOOD HOME REMEDIES FOR CONSTIPATION

47.     Juice fast / mono-fruit diet – If constipation is habitual, chronic and of long duration, the weakened bowels must first be strengthened and re-educated, even before a high-fibre diet and other measures to stimulate regularity is undertaken. Often short cleansing fasts or mono-diets of fruit with herbal aids, hydropathic applications, and spinal manipulations may be required to rectify intestinal actions. In the longstanding constipation, it is usually beneficial to begin the regimen with a three-day juice fast with nightly enemas. Following this juice fast, a three-day apple mono-diet consisting of 4-5 meals of fresh apples with apple juice in between should be undertaken. On the evening of the third day of apple mono-diet, two teaspoons of raw, unrefined (virgin) olive oil should be taken. No enema or laxatives should be taken during the 3-day apple mono-diet.

48.     Psyllium (Isabogol) – the natural laxative – Curiously, one of the best laxative with no known ill-effects is a natural product isabogol, which has been part of our folk and Ayurveda heritage and is now extensively popular in all parts of the world. Isabogol husk (taken with sufficient amounts of fluids) absorbs water and swells up and therefore adds bulk to the intestinal contents. This property of the husk increases the stool weight and reduces the gut transit time. Isabogol is also helpful in diarrhoea, reduces cholesterol, blood sugar levels and the risk of colon cancer. Generally all cases of constipation respond well to the traditional non-effervescent isabogol husk, which can be taken at bedtime with warm milk for a few days. Whereas all laxatives/purgatives are habit forming, isabogol does not come under that category. However, don’t make a habit of it!

49.     Triphla powder – The popular triphla (hararh, bahera, amla) powder is a mild herbal drug to treat occasional constipation. A teaspoon of triphla with ½ a glass of warm water at bedtime should prove effective. But it should not be taken for more than a week as it is habit forming.

50.     Hararh powder – It is moderately stimulating laxative which should be taken after being fried in desi ghee. Like triphla, it should also be taken for a short period.

51.     Bran – Mix two teaspoons each of oat bran and wheat bran with your morning porridge or drink it with warm water before dinner to increase your dietary fibre. The soluble fibre in the bran goes into your blood stream and clears cholesterol. The insoluble fibre goes into your intestine, binds with the excess fat and prevents it from being absorbed completely while increasing the bulk of stool.

52.     Desi ghee / almond oil – Almond oil is the best among emollient lubricants, which greases the stool, enabling it to move through the intestines more easily. Castor oil is an intestinal irritant and is known to cause rebound constipation. Stubborn constipation cases and the problem of hard or incomplete stools, especially in older people, respond well to a teaspoon of almond oil or desi ghee added to a glass of warm milk at bedtime daily as long as necessary.

53.     Gulkand and amaltas – Use of gulkand on its own at bedtime and a decoction of amaltas pulp is helpful in mild cases of constipation. 5-10 gms of fresh pulp of amaltas should be soaked in a glass of warm water for an hour, strained and taken at bedtime.

54.     Bottle gourd (lauki) juice – Drink vegetable juice like lauki juice first thing in the morning. The juice coats your intestines, so the oily food you eat does not give you acidity and related problems.

Cammomille tea – Two cups of cammomille tea every evening may prove helpful in constipation.

56.     Linseeds – It is extremely useful, like isabogol, in difficult cases of constipation. A teaspoon of linseeds swallowed with water before each meal provides both bulk and lubrication.

57.     Fruits – Generally, all fruits except unripe banana and jackfruit are beneficial in the treatment of constipation. Certain fruits are however, more effective.

58.     Bael – Bael fruit is regarded as best of all laxatives. It cleans and tones up the intestines. Its regular use for two or three months throws out even the old accumulated faecal matter. Though generally used to check diarrhoea, bael contains both laxative and constipative properties. It hardens the stools when they are loose and serves as a laxative when the bowels are constipated. It should be preferably used in its original form and before dinner. About 60 grams of the fruit will suffice for an adult.

59.     Pears / guava – Pears are regarded the next best fruit beneficial in the treatment of constipation. Patients suffering from chronic constipation should better adopt an exclusive diet of this fruit or its juice for few days, but in ordinary cases a medium-sized pear taken after dinner or with breakfast will have the desired effect. The same is true of guava which, when eaten with seeds, gives roughage to the diet and helps in the normal evacuation of the bowels.

60.     Grapes / raisins – Grapes have also proved highly beneficial in overcoming constipation. The combination of the properties of the cellulose, sugar and organic acid in grapes make them a laxative food. Their field of action is not limited to clearing the bowels only. They also tone up the stomach and intestines and relieve the most chronic constipation. One should take at least 350 grams of grapes daily to achieve the desired results. When fresh grapes are not available, raisins soaked in water can be used. Raisins should be soaked in a tumblerful of drinking water for 24 to 48 hours. This would swell them to the original size of the grapes. The raisins should be eaten early in the morning. The water in which raisins are soaked should be drunk along with the soaked raisins.

61.     Vitamin C, Calcium and Vitamin-B Complex – Foods rich in these minerals and vitamins and probiotics consumed through foods like yoghurt and fermented milk are also effective in treating constipation.

62.     Hip bath – A cold friction bath taken daily in the morning can help cure constipation. An alternate hot and cold hip bath taken before retiring to bed is also beneficial. Abdominal exercise and manual or mechanical vibratory massage have a refreshing and stimulating effect in many cases.

Santokh Singh Parmar

Naturo-Food Therapist & Lifestyle Consultant

Mobile: +91(0) 9815922330

Websites: www.naturofoodtherapy.org & www.foodtherapy.org

October 2008

Note: The above information and advice and indicative remedies are not a substitute for the advice, your doctor or naturo-food therapist may give you based on his/her knowledge of yourself.