May 17, 2025 - East Asian Medicine’s Approach to Constipation
This month, I want to post about a topic that has come up for many in my community - chronic constipation. Not exactly a fun topic to discuss but hey, sometimes we have to talk about these things.
In general, if your digestion is not smooth, you are not able to absorb nutrients effectively nor are you able to purge toxins as needed. This is not good for your overall health and can, over time, make health conditions worse. This month, I'll be talking about things you can do to assist digestion. Foods to add to your everyday diet, foods to avoid, some recipes and some activities to try as well.
When someone comes to see me with digestive issues, my job is to identify the specific pattern in East Asian medicine. There are a few different patterns and they can be complicated by or related to other health issues. I'll be discussing two main, high-level patterns that can be broken down into more specific patterns in practice. Acupuncture, acupressure, herbs, diet and lifestyle activities can be very effective in treating digestive issues. For some, this can be a small tweak to their diet and for some, it could mean a lot of change. Everyone is different and has a choice in how they want to heal and take care of themselves. My role is to support in whatever way is helpful for the person at that moment.
Chronic constipation is common for especially women as we age. It can affect younger women as well due to hormonal changes, diet, and stress. In East Asian medicine, constipation can be caused by two main patterns: Excess-type and Deficiency-type.
Excess-type Constipation
This results from an excessive liver* causing heat and stagnation. Liver heat dries up body fluids in general, thus stools become dry, hard and difficult to pass.
How do you know you have this type: Painful stomach cramping and/or bloating. Heat signs such as mouth sores, acid reflux or heartburn. Tongue coating is thick while the tongue itself may be normal (light red) to dark red with a purple hue.
Foods to avoid if you have the excess-type:
Meat
Fats
Other rich foods
Deficiency type Constipation
Caused by lack of adequate yin fluids. When the body is low in liquids, too much fluid is drawn out of the food in the intestines, creating dryness and hence constipation. Taking in more water is sometimes helpful but does not solve the underlying problem. This type is more difficult to treat because rather than purging excess, it requires a more lengthy process of building up the yin fluids.
How do you know you have this type: Dull and intermittent abdominal pain alleviated by warmth, especially warm drinks. Fresh red or pale tongue, pale face and lips with possible red cheeks, little or no tongue coating.
Food recommendations for increasing yin fluids:
Millet
Rice
Seaweed
Black beans
Beets
Potatoes
Cheese
Pork
*When we talk about an organ in East Asian medicine, we are not solely talking about the physical organ but the overall organ system that includes the energetics including its relation to other organ systems, whether it is out of balance, deficient or excess, supported or not supported by other organ systems. We are not necessarily talking about the health of the physical organ itself although it could be one of the factors.
Dietary Remedies
Laxative herbs are bitter and should be used carefully for those with the deficiency type as it may further weaken digestion.
Dandelion root
Rhubarb root
Demulcent herbs lay down the mucilaginous intestinal coating which moisten and lubricate the intestines. Soak before eating or put in tea. Take equal parts of all three seeds - three tablespoons of the combination once or twice per day. If using just one of these herbs, also take the three tablespoons once or twice daily.
Flax
Fenugreek
Psyllium
Black Sesame seeds can be used in stubborn cases. Up to one tablespoon can be cooked into or sprinkled on food twice daily.
During a crisis, a tablespoon of castor oil taken at bedtime is effective, but this method is not going to assist your issue in the long run. The seeds mentioned above will do more to treat deficiency and provide more long term healing.
Foods to avoid in all types of constipation: all products with baking soda/powder, alcohol, tea, yeasted breads (except sourdough or sprouted breads), and refined foods, such as white-flour products, white sugar, and white rice.
Qigong for Constipation
Qigong is a super easy & quick way to get your qi flowing. With constipation, your system is blocked so doing some simple qigong movements can help the flow. I like this Qigong practitioner who is on YouTube because her exercises are simple, and she's just got a great, positive vibe. If you don't like her like I do, you can definitely search for another practitioner - search 'qigong for digestion' and find something that works for you.
Try this 1 minute exercise! Do before meals or just first thing in the morning.
Qigong for Digestion! 🦃🥧🥘 Do this today before the big deal meal! #qigongforhealth #qigong #yoqi
Recipe for Constipation
Broccoli with Sesame Dressing
Sesame oil is a cool, sweet food that has lubricating qualities. Adding to your diet can help relieve constipation (and keep your skin moist). Broccoli is a great source of roughage to assist in digestion as well.
1 bunch broccoli
1 tablespoon salt
Dressing:
2T sesame paste
3T tepid water
2T soy sauce
2T sesame oil
2T rice vinegar
1t chili paste
1t ground black pepper
2t sugar
2 garlic cloves, finely minced
1. Add chopped broccoli and salt to a large pot of boiling water and blanch until it is bright green. Drain immediately and plunge into ice water to cool. Drain and set aside.
2. First combine the sesame paste and water and blend until smooth. Then add all of the other dressing ingredients and whisk to blend.
3. Dress the broccoli and serve at room temperature.