Effective Ayurvedic Remedies for Finding Relief from Bloating and Constipation

Ease your Constipation .Hear our experts giving you solutions to get rid of constipation

Do you suffer from irregular,hard  or infrequent bowel movements that require much straining? .

It is defined as an acute or chronic condition mainly characterized by dry and hard infrequent stools that are quite painful or difficult to pass .Constipation can bother your internal peace  and make you  feel uncomfortable and nauseous. Many people consume laxatives to relieve constipation for a temporary period, but  is that going to be a permanent solution ?Doing that on a regular basis can in fact be quite harmful and lead to some serious side effects. Overusing laxatives could cause electrolyte imbalance, dehydration, chronic constipation, damage to internal organs and even depression. It is always advisable to go the natural way. Choosing a diet rich in fibre, probiotics, citrus fruits, vegetables, raisins, dates can help alleviate constipation symptoms naturally.

Introduction

In the body, there are three primary malas – mutra, sweda, and shukra. Kitta is produced after the digestion of food in the large intestine. The undigested food residue, which is expelled out of Palvashya with the help of apanvayu is called Purisha.

Constipation (Malavashtambha) is a frequent digestive problem that affects people of all age groups and has a bad impact on the digestive system .Constipation is regarded in Ayurveda as a manifestation of an imbalance in the Vata dosha, which governs movement and elimination in the body.

Multiple factors are responsible for this condition, primary causes, such as lack of dietary roughage,sedentary lifestyle , suppression of defecatory urges at inconvenient moments. In Ayurveda, there are multiple herbs that help in the management of constipation.

Concept of digestion and elimination

Agni,  the digestive fire,is considered the cornerstone of good health and vitality. It represents the transformative and metabolic processes that occur in the body, especially in the context of digestion and Absorption  of food. Agni is responsible for strength, health, longevity; vital breath and it determines the quantity of food to be consumed.

According to the functions and sites of action, Agni has been divided into 13 types, i.e. 1 Jatharagni, 5 Bhutagni and 7 Dhatvagni.

In Ayurvedic Panchakarma recognizes several types of Agni, each serving a specific function in the digestive process, and may help balance individuals prone to gas and bloating.

These substances undergo metabolic transformation by the effect of Jatharagni, Bhutagni and Dhatvagni.

Initially Jatharagni gives stimulation to Bhutagni because consumed food is Panchabhautika, it has to undergo transformation by the respective Bhutagnis then only it becomes easy for Tissue metabolism by Dhatvagnis. Then processed Metabolic products circulate inside the srotas helped by  Vata dosha which  favours the Development, strength, complexion and happiness as well as growth of tissues. Dhatus remain in their Normalcy after receiving respective nutrients from Metabolized food substances. Jatharagni is the main Principal substance responsible for disease and health. During its normalcy it is responsible for longevity, Complexion, strength, health, enthusiasm, well built, luster, immunity (ojas), temperature, other Agnis (bhutagni and dhatvagni) and other vital functions all are Dependent on jathargni. Therefore healthy state of body And diseased condition is entirely dependent on status of Agni.

The role of Agni in the digestive process

Initiation of Digestion: When food is ingested, Agni is responsible for initiating the process of digestion . It starts   the release of digestive juices, enzymes, and hydrochloric acid in the stomach, which begin to break down the food and make it chyme.

Transformation of Food: In the process of transformation , Carbohydrates are broken down into sugars l.e Glucose, proteins into amino acids, and fats into fatty acids and glycerol.

Absorption of Nutrients: Nutrients are absorbed through the intestinal walls into the bloodstream to be transported to various tissues and organs.

Elimination of Waste: After extracting the necessary nutrients, Agni facilitates the elimination of waste materials and toxins from the body through the process of excretion.

Signs of balanced Agni

Healthy Agni

When agni is balanced, it tends to support strong immunity, and a long, healthy life. Balanced agni also adds a certain fragrance to our lives—a zest for living that makes the whole experience more enjoyable. The cardinal signs of balanced agni include:

• Normal appetite

• Clean tongue

• Proper knowing  of taste

• Good digestion, balanced metabolism

• Proper elimination

• Easily maintains homeostasis

• Stable health,Steady weight

• Normal blood pressure

• Good immunity

• Sound sleep, Calm mind

• High energy, strong vitality

• Clear perception

• Courage, lucidity, and intelligence,Cheerfulness, optimism, and enthusiasm

According to Ayurveda, the gastrointestinal tract is influenced by the three doshas - Vata, Pitta, and Kapha - which govern various physiological functions. The balance of these doshas is essential for maintaining digestive health. Let us explore the Ayurvedic understanding of the gastrointestinal tract and its interactions with the doshas:

Vata and the Gastrointestinal Tract:

Vata resides in colon and therefore vata predominant people are more prone to get colon disorders .In the gastrointestinal tract, Vata controls the peristaltic movements that propel food through the digestive system. It also governs the absorption and assimilation of nutrients. When Vata is balanced, the digestive process is smooth, and bowel movements are regular. However, an imbalance in Vata can lead to gas, bloating, abdominal distention ,and irregular bowel movements, such as constipation or diarrhea

Treatment strategies for  vata prone constipation

Vata individuals should avoid foods that are cold and difficult to digest, such as legumes, raw food,  broccoli, cauliflower, and cabbage. Vatas need to be sure to chew food well and be present and still while eating.

Remedies for the following imbalanced qualities:

• Dry - with salt, oil, sour taste, or protein

• Light - with carbohydrates, fats, and proteins

• Cold - with spices and cooked food served hot

• Rough - with foods like oatmeal

• Subtle - with grounding root vegetables

• Clear - with grounding root vegetables

Pitta and the Gastrointestinal Tract:

Pittha prone individuals have strong digestive system and can tolerate any food .Pitta dosha represents the fire element and is responsible for transformation and metabolism. In the gastrointestinal tract, Pitta governs the production of digestive enzymes, stomach acid, and bile. However, an excess of Pitta can lead to hyperacidity, heartburn, and inflammatory conditions in the digestive tract.

Treatment strategies for  pittha  prone constipation

Foods with astringency such as pomegranate and legumes can help reduce inflammation and swelling in Pitta digestive tract. Demulcent foods like oatmeal, tapioca, and okra can soothe inflamed tissues. Avoid too much salty and spicy foods

Kapha and the Gastrointestinal Tract:

Kapha prone people tend to be having manda agni or slow digestion. In the gastrointestinal tract, Kapha provides mucous lining, protecting the digestive system from excess acidity, irritation, and conditions that cause constipation. Balanced Kapha prevents dryness or irritation. However, an imbalance in Kapha can lead to sluggish digestion, heaviness, and mucus-related issues like congestion

Treatment strategies for kapha  prone constipation

Kapha's nature is cool and dull. Generous amounts of spices can add vitality to their cooking and energize their life. Hot spices such as cayenne, black pepper, and fenugreek reinvigorate Kapha.

• Heavy - light foods, exercise, avoiding oversleeping and eating at night

• Dull - spices, movement

• Oily - astringent, bitter, and pungent tastes, dry massage

• Cool - spices, warm foods, and drinks can make it easier to pass stool and reduce the feel bloated sensation.

• Static - movement, trying new things

• Cloudy - pungent spices, rising early

Causes and types of constipation in Ayurveda

These may include

·         dietary habits,

·          lifestyle choices,

·         physical inactivity, and

·         psychological factors.

·         Vata imbalance leading  to irregular and weakened peristaltic movements, causing the stool to become dry and hard

• Less intake of water

• Continuous sitting at the same place for a longer time

• Lack of fibers in the diet

• Irregular eating disorder

• Excess use of antacids, steroidal medications, narcotic analgesics,

• Excess intake of salt, pungent, astringent foods

• Continuous night awakening

• Depression, stress, or other mental ailments

• Pregnancy

• Cancer of Colon

• Obstruction: Chronic inflammation, tumors, ischemia, diverticular disease

• Other causes: Rheumatoid arthritis, hypothyroidism, hypocalcemia, Parkinson’s disease

Symptoms and diagnosis of constipation in Ayurveda

Shushkaevamgrathil mala-Dry and Hard Stools,Difficulty  During Bowel Movements

Udar-shool,adhmana ,pravahan -Abdominal Discomfort,bloatedness , Fatigue and Lethargy

Foul-Smelling Stools

Coated Tongue,Bad Breath

Sluggish  Appetite

Irritability and Restlessnes- Mana-aswasthya

Atop,Aniyamita,Shiro-shool,Amlodgaar,Ajirna,Uro-daha,Aalasya

Different types of constipation based on Dosha imbalance

Vata Predominant Constipation:

·         Dry and hard stools

·         Abdominal bloating and discomfort Feelings of incomplete evacuation

Pitta Predominant Constipation:

·         hard stools with a tendency towards acidity

Kapha Predominant Constipation:

·          Heavy and sticky stools that are difficult to eliminate

Pathophysiology of Constipation:

According to Ayurveda, the main component of the body is Dosha, Dhatu, and Mala. Purisha or Vida (stool) and Mutra (urine) are the waste product of anna (food), i.e., consumed food formed at the end of the process of digestion and metabolism known as Mala. The waste products developed are eliminated from the body, which is brought by a process called Excretion. And if it remains for a longer time in the body tends to vitiate the normal doshas by causing Strotoavrodha called Vibhandha

Ayurvedic approach to balancing Agni for smooth bowelmovements

Mindful Eating:

Mindful eating practices strengthen the agni for good digestion. This helps remove toxins and waste from the digestive system. Ayurveda encourages seasonal eating along with mindful eating to help the digestive enzymes, which are proteins made in your body to break down food. Digestion sources the nutrients from the food combinations you eat to provide your body with energy to perform vital functions.

Balanced Diet: The concepts of a balanced diet, outlined in Charaka Samhita, are crucial for managing IBS symptoms and promoting health. According to Acharya Charaka the list of foods those are advisable to consume daily are Shashtika-shali (rice grown in 60 days), Godhuma (wheat), Yava (barley), Mudga (green gram), Saindhava (rock salt), Amalaki (Emblica officinalis), Antarikshajala or Divyodaka (rain water), Ghrita (ghee), cow milk, Madhu (honey), JangalaMamsa (meat of animals from arid land) can be correlated as balance diet in today’s era

Adequate Hydration: Water represents soma, the nourishing, cooling quality that is associated with lunar energy. It helps with  , cools and balances Pitta dosha, supports Kapha, and counteracts the dryness of Vata. It nurtures, lubricates and also detoxifies.

Herbal Support: Ayurvedic herbs like ginger, cumin, and Triphala are known to support balanced Agni and promote regular bowel movements.

Avoiding Overeating: Overeating can cause bloating and constipation, impacting overall digestive health. Overeating can overload the digestive system, leading to sluggish digestion and constipation.

Chronic stress can negatively impact Agni.

Individuals with teekshagni often tend to desire large quantities of food frequently and also experience symptoms like hyperacidity ,gastritis etc Managing stress through relaxation techniques can support digestive health.

To maintain good  digestive health and prevent constipation, individuals are advised to

·       Follow a balanced and appropriate diet based on their doshic constitution.

·       Incorporate fiber-rich foods to promote regular bowel movements. These fiber-rich foods help add bulk to the stool and promote regular bowel movements.

·       Engage in regular physical activity to support digestion.

·       Practice mindfulness during meals and avoid overeating.

·       Manage stress through relaxation techniques, as stress can impact digestion.

·       By paying attention to bowel movements, stool characteristics, and related symptoms, individuals can proactively address constipation and maintain a healthy digestive system according to Ayurvedic principles.

·       Stick to regular meal timings as per your daily routine.

·       Drink a glass of warm water upon waking to stimulate bowel movements

·       Herbal teas, such as ginger tea or Triphala tea, can aid digestion and promote bowel regularity.

·       Limit the consumption of caffeine and alcohol.

·       Chew your food thoroughly to aid digestion and allow the body to properly assimilate nutrients.

·       Avoid Overeating and consuming heavy meals ,junk foods

·       Incorporate digestion-enhancing spices like ginger, cumin, coriander, and fennel into your meals.

·       Establish a daily routine that includes consistent meal timings, wake-up times, and bedtime.

Dietary guidelines

Include

·       Whole Grains: Brown rice, quinoa, oats, barley, and whole wheat are excellent sources of dietary fiber.

·       Fruits: Apples, pears, berries, prunes, and figs are high in soluble and insoluble fiber.

·       Vegetables: Leafy greens, broccoli, carrots, beets, and sweet potatoes are fiber-rich options.

·       Legumes: Lentils, chickpeas, black beans, and kidney beans are great sources of fiber.

·       Consume Healthy Fats: such as ghee (clarified butter), coconut oil, and olive oil, help lubricate the intestines and promote bowel regularity.

·       Emphasize Digestion-Enhancing Spices:

·       Ginger: It improves digestion, reduces gas, and soothes the digestive tract.

·       Cumin: It aids in digestion, relieves bloating, and promotes bowel movements.

·       Coriander: It has carminative properties that alleviate gas and indigestion.

·       Fennel: It relieves digestive discomfort, bloating, and constipation.

·       Peppermint: It relaxes the gastrointestinal muscles and eases digestive discomfort.

·       Licorice : It soothes the digestive tract and helps in relieving constipation.

Yoga and Pranayama for constipation management

Asanas (Yoga Poses) like those specifically designed to ease constipation and make stool easier to pass.

·       Pawanmuktasana (Wind-Relieving Pose)

·       Malasana (Garland Pose)

·       Uttanasana (Standing Forward Bend

·       Pranayama (Breathing Techniques

·       Kapalabhati Pranayama (Skull-Shining Breath)

·       Nadi Shodhana Pranayama (Alternate Nostril Breathing) can help in relieving constipation

The role of Panchakarma in maintaining colon health, particularly in individuals with irritable bowel syndrome (IBS), is noteworthy.

In Ayurveda, the colon (large intestine) plays a vital role in eliminating waste materials from the body. An accumulation of toxins and imbalances in the gastrointestinal tract can lead to constipation, digestive issues, and other health problems. Panchakarma focuses on cleansing and rejuvenating the digestive system,

Virechana (Purgation Therapy)

Virechana is specific herbal purgative to cleanse the intestines and eliminate excess Pitta and toxins.

Basti (Enema Therapy):

Basti is an essential Panchakarma therapy that involves the introduction of herbal decoctions and oils into the rectum to cleanse the colon and balance the Vata dosha. This therapy is highly effective for Vata-related constipatio

Comprehensive list of herbs,compound formulations  and remedies

·       Haritaki,

·       Aragwadha,

·       Draksha,

·       Trivrit,

·       Danti,

·       Jayaphala,

·       Triphala

Preparation and Dosage of over-the-counter remedies that may help ease constipation.: Mix 1 teaspoon of Triphala powder in a cup of warm water and let it steep overnight. Drink this decoction in the morning on an empty stomach.

·       Castor oil

Preparation and Dosage: Mix 1–2 tablespoons of castor oil in a cup of warm milk or water may ease constipation and make bowel movements easier to pass. Drink it on an empty stomach before bedtime. It is advisable to use castor oil occasionally and not for long-term use.

·       Isabgol, a natural fiber supplement, may help relieve constipation and prevent irritable bowel syndrome (IBS) symptoms.

Preparation and Dosage: Mix 1–2 teaspoons of psyllium husk in a glass of water or juice and drink it immediately. Follow it with another glass of water to ensure proper hydration

·       Haritaki (Chebulic Myrobalan):

Preparation and Dosage: Soak 2–3 haritaki fruits in water overnight. Drink the water in the morning on an empty stomach.

·       Aloe Vera:

Preparation and Dosage: Mix 1–2 tablespoons of aloe vera gel in a glass of water or juice and drink it on an empty stomach.

·       Senna: An over-the-counter herb that may help relieve constipation but can cause bloating and gas if overused.

·       Preparation and Dosage: Senna leaves are available in the form of tea or as capsules. Follow the recommended dosage on the packaging or as advised by a healthcare professional

·       Flaxseed: 

Preparation and Dosage A person can consume a few flax seeds with a half cup of warm water daily to ease constipation and reduce symptoms of IBS. A regular intake of flaxseed work as a great remedy for constipation

·       Fennel Seeds: 

Preparation and Dosage :Take roasted fennel seeds, grind them, and sieve the mixture. Collect the powder in an airtight container and take a half teaspoon of the powder daily with a glass of lukewarm water.

·       Raisins (kishmish)

Preparation and Dosage :Soak a handful in water overnight.Have them first thing in the morning on an empty stomach.

·       Guavas

·       Lemon (nimbu) juice

Preparation and Dosage: All you need to do is mix one teaspoon of lemon juice in a glass of warm water.Add a pinch of salt to the solution.Drink this juice on an empty stomach to relieve constipation.

·       Figs (Anjeer)

Preparation and Dosage :For relief from constipation, boil a few figs in a glass of milk, drink this mixture at night before bed.Make sure the mixture is warm when you drink it.

·         Spinach

·         Preparation and Dosage :You can have about 100 ml of spinach juice mixed with an equal quantity of water twice daily.

·         Oranges

·         Seed mixtures

·         Preparation and Dosage :2-3 sunflower seeds, a few flaxseeds, til or sesame seeds and almonds ground together to a fine powder can help relieve constipation.Have one tablespoon of this mixture every day, for a week.You can add it to your salad or cereal every morning.

Formulation like

Abhyarishta, Dantyarishta, Icchabhedi rasa, , Dantyarishta, Avipattikarchurna, Abhaya modaka, Triphalachurna, Panchansakarchurna, Phala varti, Erandabhristahareetaki, gandharvahasthadi kashayam ,indukantham kashayam,sukumara kashayam ,trivril lehyam ,drakshadi lahyam ,kallyana gulam ,sukumara lehyam ,Padavaladi Ghana kashaya, etc, that helps in the elimination of excess toxins from the body, clear the blockages, and improves the overall functioning of the digestive system.

What is the fastest way to relieve constipation?

• Increase your fibre intake

• Stay hydrated

• Exercise regularly

• Try laxatives and stool softeners

• Natural  herbal tea like senna tea ,lemon tea

• Establish regular toilet routine

• Avoid suppressing natural urges

What can I drink when constipated and bloated?

• Sip warm water at frequent intervals

• You can sip infused jeera or cumin water

• Green tea like senna ,peppermint

• Lemon and ginger tea

• Aloe vera juice

• Green juice

• Buttermilk processed with asafoetida

What simple trick empties your bowels?

Stay hydrated

Follow a bathroom routine

Relax mentally

Avoid  suppressing natural urges

You can use castor oil internally

Fibre rich food

Include probiotics

How can I soften my stool fast?

Flaxseeds are high in fiber and contain healthy fats. Adding ground flaxseeds to your diet can help soften stools

Probiotics can promote gut health and regulate bowel movements. You can find probiotics in foods like yogurt and kefir

 Castor oil /senna can soften stool in a faster way

Why am I so bloated but can't pass gas?

If you frequently swallow air while eating or drinking, it can accumulate in the digestive tract and lead to bloating and gas. This can happen if you eat too quickly or consume carbonated beverages.

Conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) can affect digestion and lead to bloating and difficulty passing gas. These conditions may be accompanied by other symptoms such as abdominal pain, changes in bowel habits, and discomfort

Certain foods can cause bloating and gas, especially if you're not used to them or if your body has difficulty digesting them. Foods high in fiber, such as beans, lentils, broccoli, cabbage can produce more gas as they're broken down by bacteria in the digestive system. Additionally, carbonated beverages, artificial sweeteners, and dairy products can also contribute to bloating

Which juice is good for constipation?

Juices made of prune,pear,apple ,amla ,aloevera ,lemon ,orange ,mosambi .guava can help to relieve constipation

Can a Pelvic Organ Prolapse Cause Abdominal Bloating?

Yes, pelvic organ prolapse can potentially cause abdominal bloating, although it's not always the primary symptom. Pelvic organ prolapse occurs when the pelvic floor muscles weaken, leading to the descent of pelvic organs such as the uterus, bladder, or rectum into the vaginal canal or beyond. This condition can cause a variety of symptoms, including

Lower back pain :

Pelvic organ prolapse can cause strain on the lower back and pelvic muscles, leading to discomfort that may radiate to the abdomen

Difficulty in emptying bowel completely :

Pelvic organ prolapse can interfere with the normal function of the bladder and bowel, leading to symptoms such as incomplete emptying. This can contribute to abdominal discomfort and bloating

Feeling bloated  in pelvic area

This sensation can sometimes extend to the lower abdomen, contributing to a feeling of bloating

Constipation And Diarrhoea: What is the connection?

Imbalance in agni

According to Ayurveda, proper digestion depends on the strength of agni, or digestive fire. When agni is weak or irregular, it can lead to incomplete digestion, which may manifest as constipation or diarrhea depending on the nature of the imbalance. If agni is too weak, food may not be adequately digested, leading to constipation. Conversely, if agni is too strong or erratic, it may lead to rapid digestion and loose stools, resulting in diarrhea

Treatment in Ayurveda typically aims to rebalance the doshas and strengthen agni through dietary and lifestyle modifications, herbal remedies.For constipation, Ayurvedic treatments may include increasing intake of warm, cooked foods, staying hydrated, consuming fiber-rich foods, and using herbal laxatives or digestive tonics. For diarrhea, treatment may involve cooling and soothing the digestive tract, avoiding spicy or excessively heating foods, and using herbs with astringent and anti-inflammatory properties.

Is Bloating a Sign of Gallbladder Problems?

Yes, bloating can be a sign of gallbladder problems, although it's not typically the most prominent symptom. The gallbladder is a small organ located beneath the liver that stores bile produced by the liver. When you eat, the gallbladder releases bile into the small intestine to aid in the digestion of fats

Gallbladder problems can arise due to various conditions, including gallstones, gallbladder inflammation (cholecystitis), bile duct obstruction, or dysfunction of the gallbladder itself

While bloating is a symptom of gall bladder stones you may also look for symtoms like

Pain in upper abdomen

Fever

Nausea

Changes in stool colour

Jaundice

What’s the Connection Between Hernias, Gas, and Bloating?

The connection between hernias, gas, and bloating lies in their potential to disrupt the normal functioning of the digestive system and cause discomfort in the abdominal region. While they can occur independently, they may also exacerbate each other's symptoms or be associated with underlying digestive issues.

Hernia 

A hernia occurs when an organ or tissue protrudes through a weak spot in the surrounding muscle or connective tissue. In the case of abdominal hernias, such as inguinal hernias or umbilical hernias, part of the intestine or abdominal tissue may push through the abdominal wall, forming a bulge

Is laxatives safe when used as long term treatment for constipation in children?

• Laxatives should generally not be used as a long-term treatment for constipation in children without proper medical supervision

• Instead of relying solely on laxatives for long-term management of constipation in children, it's essential to address the underlying causes and promote healthy bowel habits

• Increasing fiber intake through fruits, vegetables, whole grains, and legumes

• Ensuring an adequate intake of fluids, particularly wate

• Incorporating probiotics or prebiotics, under the guidance of a healthcare professional, to support gut health

• Establish proper toilet routine