Onions are known for enhancing the flavour of every cuisine, but they are also helpful in alleviating constipation. While it may appear unusual, onions have long been suggested as an effective remedy for stomach issues. Even my mom says that onions are an effective home remedy for constipation. So, if you have been struggling with constipation and are on the lookout for natural remedies, incorporating onions into your diet may help to alleviate constipation. Know all the benefits of onion for constipation and learn ways to include it in your diet to help ease the discomfort.

What is constipation?

Constipation is a common digestive condition in which a person experiences difficulty passing stools or has infrequent bowel movements, according to a study published in StatsPearls. It is caused due to excessive dryness in the colon, lack of fibre in diet, lack of good fat lubricants and poor peristalsis which is the downward moving wind principle in our body. Constipation is a gastrointestinal health issue, and the symptoms include incomplete evacuation of waste, inability to release waste on a daily basis. Your stools can become dry and hard which are painful and difficult to pass, and it can even cause fissures, internal bleeding, and piles in the long run.

You should eat healthy if you feel constipated. Image courtesy: AdobeStock

What are the causes of constipation?

Here are some common factors that can contribute to constipation, as explained by Ayurveda expert Dimple Jangda.

1. Lack of fibre

The major triggers include lack of healthy fibre in your diet and lack of hydration which leads to the colon drying up, and causing constipation symptoms. Fibre adds bulk to your waste and allows you to quickly evacuate waste. You get fibre from fresh fruits, vegetables, whole grains and millets. Unfortunately, meat, sea food, and eggs do not contain fibre and can take 72-74 hours to get digested, which leads to constipation symptoms.

2. Poor lifestyle

It can also trigger constipation, such as having late night dinners, sleeping late and waking up late. As per ayurvedic energy clock, the colon is active between 5-7 am during which we must sit upright, do light exercises, move our body to aid downward movement of waste. Eating late dinner also leads to intestines getting clogged up with the undigested foods all night, as our metabolic fire and digestive fire is predominantly active only between sunrise and sunset.

3. Medications and health conditions

Certain medications, particularly opioids, antacids containing aluminium, and some antidepressants, can cause constipation as a side effect. Even health issues like hypothyroidism, diabetes, and neurological disorders (for example; Parkinson's disease) can negatively impact bowel function and lead to constipation. Stress, anxiety and depression can also affect our gut health, gut motility and lead to constipation.

What are the symptoms of constipation?

Constipation is a common digestive disorder marked by irregular bowel movements and difficulty passing stool. Although constipation symptoms vary from person to person, some symptoms may be common. According to a 2018 study published in the Missouri Medicine Journal, the following are common symptoms of constipation:

• Difficulty passing stool
• Lumpy or firm stool
• Pain or straining when emptying waste
• Less than 3 bowel movements per week
• Feeling full
• Rectal bleeding
• Lower back discomfort

Onions: Is it an effective home remedy for constipation?

Onions are a natural remedy for constipation, as they contain high fibre and beneficial compounds that aid colon health, as found in a study published in Iranian Journal of Basic Medical Sciences. They are a rich source of soluble and insoluble fibre which improve our digestive health. The fibre in onions helps absorb water, which becomes a gel like substance inside our gut. This helps soften the stool and allows easy and smooth evacuation of waste.

“Onions are also rich in prebiotics like inulin, which enhance the good gut bacteria. When our gut flora is nourished, they aid digestion and smooth evacuation of waste. Onions also contain antioxidants and anti-inflammatory compounds that can soothe our digestive tract and improve overall gut health,” explains the expert.

Onions benefits: How to use this home remedy for constipation?

Here are a few simple ways to include onions in your diet and potentially experience relief from constipation, as suggested by the expert.

• Raw onions: Consuming raw onions, particularly red onions, can be a potent way to stimulate bowel movements. The high fibre content and sulphur compounds in raw onions can help to bulk up stool and promote regular digestion. Try adding thinly sliced raw onions to salads, sandwiches, or yoghurt.
• Cooked onions: While raw onions are effective, cooked onions can also be beneficial. Cooking onions softens their texture and makes them easier to digest. Incorporate cooked onions into various dishes like soups, stews, stir-fries, and omelettes.
• Onion juice: For a concentrated dose of onion benefits, consider drinking onion juice. To make onion juice, simply blend or juice a few onions and strain the liquid. You can consume onion juice directly or dilute it with water to improve its taste.

Onions are good for your digestion. Image courtesy: Freepik

⁠What are the side effects of onions?

“Those who have pitta imbalance should avoid consuming onions. Pitta is a type of energy in Ayurveda. When it is out of balance, it can make you feel hot, angry, and irritable. You might also have stomach problems or skin issues. If you experience gas, bloating, or stomach discomfort, it could be due to the high fibre and fructan content in onions,” explains the expert. Then you must avoid onions.

If you are experiencing heart burns, avoid onions especially when they are raw. If you have allergies to onions and if it triggers respiratory health issues or skin rashes, then avoid onions. Plus, it is recommended to consult with your healthcare provider before incorporating onions into your diet to alleviate constipation problems.

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