CONSTIPATION

🧠 What Is Constipation? What’s Happening Inside the Body?

Constipation isn’t just about “not going daily.” It’s when your bowel movements are tough to pass, too infrequent, or feel incomplete.

Inside the body:
The colon's main job is to absorb water from waste. When things slow down, too much water is absorbed, making stools hard, dry, and difficult to pass. This can lead to bloating, gas, and discomfort.

🔍 How Common Is It?

Very common—especially among women, the elderly, and individuals with low fiber diets or sedentary lifestyles. It’s often under-reported because many think it’s “normal” to go just 2–3 times a week. It’s not. A healthy gut should feel light, regular, and unbloated.

🌱 Root Causes to Consider

• Low-fiber, low-hydration diets

• Gut dysbiosis (imbalance in gut bacteria)

• Underactive thyroid (hypothyroidism)

• Overuse of laxatives

• Lack of movement or a sedentary lifestyle

• Stress, anxiety, or holding in bowel movements

• Hormonal imbalances (like PCOS or during menopause)

• Certain medications (e.g., antacids, antidepressants)

Note: Root causes vary. A thorough assessment is key to getting to your root cause.

⚠️ Common Signs & Symptoms

• Hard, dry, or lumpy stools

• Fewer than 3 bowel movements per week

• Feeling bloated or heavy

• Straining during stools

• A feeling of incomplete evacuation

• Frequent gas or burping

• Abdominal pain or cramping

⭐ Most common: Incomplete evacuation, bloating, and hard stools.

🍽 Nutrition-Focused Line of Treatment

Nutrition plays a huge role in healing constipation from the root.

🧾 Dietary Approach: Gut-Supportive + High-Fiber + Anti-inflammatory

Why? Fiber supports motility, feeds good gut bacteria, and softens stools. Anti-inflammatory foods soothe the gut lining and balance hormones.

✅ Foods to Include (Balanced & Supportive)

• Soluble & insoluble fiber:
  Oats, soaked chia seeds, flaxseeds, apples, pears (with skin), sabja, leafy greens

• Prebiotics:
  Garlic, onion, banana (slightly ripe), cooked and cooled rice or potatoes

• Hydrating foods:
  Cucumber, bottle gourd, ash gourd, soups, smoothies, soaked raisins

• Healthy fats:
  Ghee, coconut, nuts (soaked), avocado

• Fermented foods:
  Homemade curd, kanji, pickle (non-vinegar based)

• Spices that stimulate digestion:
  Jeera, ajwain, hing, saunf

❌ Foods to Limit (Not Avoid)

• Excessive dairy, especially cold milk

• Refined sugar, maida-based foods

• Packaged snacks with additives

• Cold, carbonated beverages

• Caffeine in excess (it dehydrates)

• Red meat or heavily spiced non-veg (subjective; not the same for everyone)

💊 Key Nutrients to Focus On

Deficiencies can worsen constipation or cause it altogether.

• Magnesium: Essential for smooth muscle relaxation → pumpkin seeds, dark leafy greens

• Vitamin D: Low D can affect gut motility

• B12: Important if constipation coexists with fatigue or tingling

• Omega-3s: Anti-inflammatory; found in walnuts, flaxseeds

• Zinc: Supports gut lining healin

📌 Myth Buster:
Taking fiber supplements alone won’t fix constipation. In fact, without hydration or gut-friendly bacteria, they can worsen the issue.

🧘♀️ Lifestyle Support

Constipation isn't just a food issue. Lifestyle matters deeply.

• Movement: 20–30 mins walking daily, yoga twists (like Pawanmuktasana)

• Sleep: 7–8 hours of deep sleep to support digestion hormones

• Stress Reduction:
  Journaling, pranayama, digital detox post-8 pm, daily sun exposure

• Mindful toilet routine: Sit at the same time daily, use a footstool, relax the pelvic floor

📊 What to Track

• Body signals:
  Bloating, gas, ease of motion, energy levels post meals, sleep quality

• Food & Symptom Journaling:
  Note what meals helped vs what didn’t

• Relevant Blood Markers (Check every 6–12 months):

• TSH (thyroid)

• Vitamin D

• B12

• HbA1c (especially if constipation + fatigue + cravings)

• CRP (for inflammation)

🔔 Book a Consultation

👉 📅Click here to Book your free 30-minute consultation

What to Expect from Your Consultation:

• A deep dive into your symptoms & root causes

• Custom food & lifestyle plan aligned with your body

• Simple tools to improve digestion, naturally

• No shortcuts. No fear. Just science + support

🎥 Watch the full video for context & deeper insight:
👉 Watch Here