Chapter 1: My Struggle with Constipation

After losing a considerable amount of weight (around 25 kg) in just six months, I faced several health challenges, with constipation being the most disruptive. This condition made it difficult for me to achieve regular bowel movements, significantly affecting my overall well-being.

Science supports that maintaining regular bowel movements is crucial for improving mood, managing weight, detoxifying the body, and ensuring a healthy sleep pattern. After suffering from severe constipation for over three weeks, I turned to time-honored Ayurvedic remedies that have been proven effective through the ages. These remedies involved simple modifications to my diet and easy-to-follow yogic practices.

Here’s what worked for me:

1. Incorporating Water-Rich Fruits

   Eating fruits that are high in water content can naturally soften stools. I made it a habit to start my day with watermelon, a fruit known for its neutral pH. While it’s often advised to consume fruits alone, I sometimes paired watermelon with cucumber (with the peel for added fiber). Here’s a useful infographic on fruit combinations that optimize nutrition and prevent digestive issues.

   

   Prebiotic fruits like bananas are also beneficial; however, Ayurveda and modern science suggest eating bananas in the afternoon to align with peak digestive activity.

2. Switching My Morning Drink

   As a coffee enthusiast, I initially struggled to delay my morning coffee. Instead, I opted for raisin water, which is recommended in Ayurveda for combating constipation. Coffee, especially when consumed black, can dehydrate the body, while soaked raisins provide hydration and digestive support.

   

   I soaked raisins overnight, consumed the water, and chewed the raisins the next morning. This simple change yielded numerous unexpected benefits, enhancing my skin health and energy levels throughout the day.

3. Mindful Snacking

   From Jason Fung's "The Obesity Code," I learned that snacking can trigger insulin resistance and chronic weight gain. Consequently, I eliminated snacking from my routine, which became easier with intermittent fasting (16:8). However, to aid digestion, I introduced two items between meals: ginger with rock salt and hot water.

   

   Ginger with rock salt is an ancient remedy known for aiding digestion, while hot water acts as a lubricant for the intestines.

4. Enhancing My Meals

   To further promote gut health, I incorporated two tablespoons of cow ghee (clarified butter) into my meals. Ghee is recognized as a superfood, boasting numerous health benefits supported by scientific research. I also added fresh coriander, grated ginger, black pepper, and toasted sesame seeds to my meals to boost fiber intake and digestion.

   Living in India, I frequently cook with whole spices like cardamom, cloves, and cinnamon, all of which are known to improve digestive function. Additionally, I ensured my diet included water-rich foods such as pumpkins, tomatoes, and legumes.

5. Post-Dinner Practices

   I kept dinners light and hydrating. While I used to prefer protein-rich dinners, I switched to legume-based soups and avoided raw vegetables at night, as Ayurveda advises against consuming raw foods after sunset. Instead, I practiced a posture called Vajrasan for five minutes post-dinner, which promotes quicker digestion and movement to the colon.

   Since I live in an apartment, taking a post-dinner walk was not feasible. Therefore, this yogic practice became invaluable. Before bed, I chewed on raw ginger to stimulate digestive juices for optimal metabolism overnight. Additionally, I incorporated psyllium husk drinks, known for their gut-stimulating effects, without any adverse effects.

Conclusion

By integrating these strategies, I managed to reverse my constipation and restore regular bowel movements in under a month, all without resorting to over-the-counter laxatives or fiber supplements. Surprisingly, despite exceeding my daily calorie intake, I did not gain any weight, likely due to my focus on whole, natural foods.

There are many other Ayurvedic and scientifically backed remedies for gut health, such as drinking milk at night, practicing specific yogic postures, and consuming prebiotics and probiotics. However, I chose only a few to ensure sustainable and tolerable changes for my body.

I am confident that these remedies will work for you as they did for me!

Chapter 2: Additional Resources

This video, "Home Remedies For Constipation | Sadhguru," offers valuable insights into Ayurvedic approaches to alleviate constipation.

In "Cure Constipation Permanently in 5 Steps (100% Guaranteed Ayurvedic Routine)," you'll find a guaranteed routine to tackle constipation effectively.

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