Constipation is a common digestive issue that can affect your overall health, leading to bloating, discomfort, and even mood imbalances. As a naturopathic and Chinese Medicine practitioner, I take a holistic approach to constipation—considering not just the physical aspects but also the emotional and lifestyle factors that can contribute to sluggish digestion. Let’s explore this issue and how we can address it naturally.
What is Constipation?
Constipation is defined by fewer than three bowel movements a week, accompanied by dry, hard stools that are difficult or painful to pass. While it’s easy to think of constipation as simply a lack of fibre, many underlying factors can contribute to this condition, including poor gut motility, stress, and food intolerances.
Naturopathic Insights on Constipation
From a naturopathic perspective, constipation is often viewed as a sign that the digestive system is not functioning optimally. Factors like dehydration, lack of fibre, dietary imbalances, stress, or even underactive thyroid function can cause or exacerbate constipation.
Here are a few simple naturopathic tips to improve digestion and ease constipation:
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Increase fibre intake: Soluble and insoluble fibre found in foods like leafy greens, apples, whole grains, and lentils help bulk up stools and improve bowel motility. Foods like flaxseeds and chia seeds are particularly effective.
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Hydration: Water is essential for softening stools and promoting regular bowel movements. Make sure to drink enough water throughout the day—around 1.5 to 2 litres depending on your individual needs.
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Herbal support: Herbs such as aloe vera, senna, and cascara sagrada can be helpful for short-term relief, but it’s important to consult with a naturopath before using them, as they can be harsh on the system if overused.
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Probiotics: A healthy gut microbiome is key for digestion. Probiotics can help balance your gut flora and promote regular bowel movements. Foods like sauerkraut, kimchi, yogurt, and kombucha are great sources of beneficial bacteria.
Chinese Medicine Perspective on Constipation
From a Traditional Chinese Medicine (TCM) perspective, constipation is often seen as a dysfunction of the spleen and stomach or an issue related to Qi stagnation (especially in the liver) or heat accumulation. In TCM, the body is seen as a system of interconnected organs and pathways, and constipation is often a sign of imbalance within these systems.
Key TCM causes of constipation include:
- Spleen Qi deficiency: This is the most common cause of constipation. In TCM, the spleen is responsible for transforming food into energy. When the spleen is weak, digestion slows down, leading to sluggish bowel movements.
- Liver Qi stagnation: When stress or emotional tension is present, the Liver Qi becomes stagnated, which affects the normal flow of energy and can result in constipation.
- Heat in the intestines: Overconsumption of spicy foods, alcohol, and red meat can lead to excessive heat, which dries out the stools and causes constipation.
TCM Dietary Recommendations for Constipation:
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Warm, cooked foods: According to TCM, cold or raw foods can weaken the digestive system. Opt for warm meals, such as soups, stews, and congees, which are easier to digest.
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Foods to tonify the spleen: To support digestive function, incorporate foods such as sweet potatoes, pumpkin, carrots, and oats. These foods help strengthen the spleen and improve digestion.
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Foods to move Qi: To promote the smooth flow of energy and relieve constipation related to liver Qi stagnation, consider eating foods like lemon, ginger, chili, and green tea. These foods help to stimulate digestion and relieve bloating.
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Cooling foods: If your constipation is caused by excess heat in the body, consider eating foods like cucumbers, watermelon, and leafy greens to help clear heat and rehydrate the body.
Food Ideas for Constipation Relief:
Here are some simple, nourishing recipes to support digestion and relieve constipation:
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Warm Lentil and Sweet Potato Soup:
A perfect blend of fibre-rich lentils and stomach-nourishing sweet potatoes, this soup helps support healthy digestion and bowel movements. -
Chia Seed Pudding with Berries:
Packed with soluble fibre from chia seeds, this breakfast is great for improving bowel motility. Add berries for extra antioxidants and vitamin C, which support gut health. -
Cabbage and Carrot Stir-Fry:
Lightly sautéed cabbage and carrots with ginger and garlic help promote Qi flow, soothe the digestive system, and relieve constipation. -
Pear and Flaxseed Smoothie:
This delicious smoothie is packed with fibre from pears and flaxseeds, and provides hydration to soften stools and promote easy elimination.
When to Seek Further Support:
If lifestyle changes, food adjustments, and herbal remedies don’t bring relief, it may be time to explore deeper factors at play. At Her Earth Medicine, we offer comprehensive gut health testing to identify any underlying issues such as intestinal dysbiosis, gut inflammation, or hormonal imbalances that could be contributing to chronic constipation.
Book a consultation at our clinic to get tailored advice, and explore the right tests and treatments to support your digestive health. Whether you need personalized dietary guidance or a more in-depth look into your gut health, we’re here to support you on your wellness journey.