Diet Plan For Ibs With Constipation


Diet plan for ibs with constipation – If you have irritable bowel syndrome (IBS) and constipation, your doctor will probably recommend a higher fiber diet. This might mean eating lots more fruits, vegetables and whole grains. Fiber helps move things along in the colon because it adds bulk to the stool. It can also reduce diarrhea symptoms by helping food move through the colon very slowly. The Mayo Clinic recommends that adults eat about 21 to 38 grams of fiber per day.

What is IBS with constipation?

IBS-C is defined as “constipation-predominant” IBS. Although constipation is the main symptom, it is often accompanied by stomach and abdominal pains, as well as bloating and straining to go to the bathroom. In order to identify if you suffer from IBS-C, it’s important to ensure your definition of constipation is correct. The medical definition is “difficulty emptying the bowels, usually associated with hardened feces”. If you suspect you have IBS-C, you’re not alone. IBS-C impacts up to 13 million Americans.

Passing stool three times per week  or less is a good baseline for whether you should talk to your doctor about IBS-C treatment.  Doctors and scientists think that constipation is caused by two main factors:

  • Food moves through your digestive system too slowly 
  • Your body absorbs too much liquid as it digests your food 

Treatment includes both medical and dietary improvements. Like broad IBS recommendations, non-medical treatments include slowly increasing fiber intake, drinking more water, and increasing physical activity such as walking.  Medical options include over-the counter drugs and prescription medicines.

IBS with constipation Symptoms

  • GERD
    • GERD, or Gastroesophageal Reflux Disease, is often an accompanying symptom of IBS-C . In fact, 63% of people with IBS also have GERD.  People with IBS have more sensitive digestive systems, called visceral hypersensitivity, which is why symptoms can often be uncomfortable and painful. Visceral hypersensitivity affects the entire digestive system, so people with IBS will feel the effects of reflux or heartburn more than the average person. Another factor that may produce higher rates of GERD in people with IBS is slowed gastrointestinal motility, causing food to sit in the stomach longer and produce reflux. 
  • Bloating
    • Bloating is a common IBS-C symptom and is often experienced on a daily basis. Bloating manifests as abdominal distention and tightness of clothing. Although constipation is not the cause for bloating, it can exacerbate the symptom.    
  • Abdominal Pain
    • Abdominal pain with IBS-C can occur for many reasons. First, people with IBS have heightened sensitivity in their gut, called visceral hypersensitivity. Because of this sensitivity, natural pressure in the intestines (from gas and waste) can be especially painful. The second cause of abdominal pain is related to disruption of bowel movements. With IBS-C, constipation can cause increased waste to build up in the intestines, which can cause pressure and pain when moving your bowels.

Effects of IBS with constipation

Severe IBS-C can negatively impact quality of life. Although most people can find ways to manage symptoms, some people may find that their IBS-C impedes on life events. Travel, for example, is one of the most common triggers for IBS-C (and a time that people wish they could avoid symptoms the most!) Read some tips on how to manage IBS-C while traveling.

  • Reduce stress
    • Going on a trip with IBS can be stressful, and as we know, stress exacerbates pre-existing IBS symptoms. Stress reduction techniques are a must before traveling to ensure your IBS stays at home. Our favorite stress reduction techniques are talking to your travel buddies, listening to a calming playlist, or meditating before or during your travel.
  • Keep your routine
    • The human body loves routine, which is why it’s important to maintain your normal schedule as much as possible while traveling. Try keeping sleep schedule, meal and snack times, and bathroom breaks consistent. Your body won’t even know you’ve left your home base!
  • Be prepared in case of emergency
    • Although we recommend natural methods of controlling IBS symptoms first, we do know that IBS flares while traveling are sometimes unavoidable. For IBS-C, be sure to pack laxatives or other fiber supplements that help you use the bathroom when things get really backed up.
  • Stock up on “safe” foods
    • Everyone’s safe foods are different, but if you’ve done the work to figure out what foods help relieve your IBS-C, be sure to stock up on them for your trip. High fiber foods can help avoid constipation during travel.
  • Stay hydrated
    • One of the easiest ways to keep constipation at bay is through hydration. Be sure to keep up with water while traveling, even if it means more bathroom breaks.

How can I treat my IBS with constipation?

Many fellow Americans are frustrated with existing remedies for IBS-C, as there is currently no one-size-fits-all approach. We recommend starting with natural remedies, such as diet and behavior modification first, and using medication only in extreme cases or as needed in emergencies. Read more about potential treatment options below.

Avoid known food triggers

The most reliable method for keeping IBS symptoms under control is knowing your food triggers. Because each person’s food triggers are different, it may take some time to discover what yours are. Common trigger foods for all IBS types include caffeine, alcohol, spicy food, high fat food, and large quantities of raw vegetables. IBS-C is often better treated by incorporating more of the right foods. High fiber foods such as fruits, vegetables and whole grains tend to help relieve IBS-C symptoms.

Fiber modification and fiber supplements

Many people find that increasing fiber intake, especially insoluble fiber, helps induce bowel movements. Insoluble fiber is found in whole grains, vegetables, fruits with seeds, beans, lentils, nuts and seeds. Some people may need to take a fiber supplement to get things moving. The best fiber supplement for IBS-C is Psyllium Husk (Metamucil), although we recommend trying dietary changes first before utilizing supplements.

Digestive Enzymes

Digestive enzymes assist with breaking down food in the digestive system, which can help relieve IBS-C. The research on their effectiveness is still fairly limited, but many people have noticed positive effects of enzymes used for IBS with constipation.


Laxatives can be an effective treatment for IBS-C, but should be used with caution. When laxatives are used unnecessarily, they can cause diarrhea, abdominal cramping, and pain. Laxatives can also be habit forming when used consistently and lose their effectiveness over time.

  • Stimulant laxatives include bisacodyl (Correctol, Dulcolax), sennosides (Ex-Lax, Senokot), castor oil, and the plant cascara. With these laxatives, the active ingredient triggers muscles in the bowels to contract, moving stool through. Talk with your doctor before you take these medications. Over time, senna can damage nerves in the colon wall, and the drugs may stop working.

Osmotic laxatives include lactulose, which is prescribed by a doctor, and polyethylene glycol (Miralax), which you can buy over the counter. They pull water back into the colon to soften stool. This process makes it easier to pass, but research has found that they only help with constipation. They may actually make other symptoms worse. Side effects include diarrhea, dehydration, and bloating. Osmotics are considered fairly safe for long-term use for some people with IBS-C, but talk it over with your doctor before you use them regularly.

Diet Chart For Irritable Bowel Syndrome

About Diet Chart Food Items To Limit Do’s And Dont’s Food Items You Can Easily Consume



Described as a group of symptoms—including abdominal pain and changes in the pattern of bowel movements without any evidence of underlying damage.[1] These symptoms occur over a long time, often years, Irritable bowel syndrome (IBS) is a common disorder affecting a large population worldwide. The following are some guidelines to be followed to recover from Irritable Bowel Syndrome: High Fibre Diet: High fibre diet usually recommended as the aid the bowel movement by absorbing water. The recommended amount of fibre in one’s diet is 20 – 35 grams however an average person has about 5 – 10 grams on a regular basis. Elimination of either Coffee, Chocolate, Insoluble fibres or Nuts: The above has been observed to interfere with the bowel movements. One of the many tried and tested methods according to experts is by isolation of the culprit food item by selective elimination of one of the above for a period of at least 12 weeks each. Once the problematic food is encountered, simply cutting it out of your diet can resolve the issue. Low-Fat Diet: Foods with high-fat content are usually also low in fibre and can cause constipation leading to more irritation of the bowel. Low-fat foods include lean meats, low-fat dairy such as yoghurt, cottage cheese, etc also vegetables, whole grains, fruits. Avoiding Sugar-free foods: Sugar-free food items tend to contain ingredients like sucralose, acesulfame potassium, and aspartame, which are hard to be absorbed by the body especially if you have Irritable Bowel Syndrome.

Diet Chart

Breakfast (8:00-8:30AM)2 potato stuffed chapatti + ½ cup tea
Mid-Meal (11:00-11:30AM)1 cup Chhach
Lunch (2:00-2:30PM)1 cup moong dal + 1 cup karela + 2 chapatti + ½ cup rice + 1/2 cup curd
Evening (4:00-4:30PM)1 cup tea + murmure handful
Dinner (8:00-8:30PM)1 cup dum aloo + 2 chapatti
Breakfast (8:00-8:30AM)1 cup vegetable poha + 1 cup curd
Mid-Meal (11:00-11:30AM)1 cup coconut water
Lunch (2:00-2:30PM)1 cup arhar dal + 1 cup ghia veg + 2 chapatti + ½ cup rice + 1/2 cup curd
Evening (4:00-4:30PM)1 cup tea + 2 atta biscuits
Dinner (8:00-8:30PM)1 cup carrot peas + 2 chapatti
Breakfast (8:00-8:30AM)1 cup vegetable idli + 1 cup curd
Mid-Meal (11:00-11:30AM)1 apple
Lunch (2:00-2:30PM)1 cup chana dal + 1 cup lotus stem and potato + 2 chapatti + ½ cup rice + 1/2 cup curd
Evening (4:00-4:30PM)1 cup tea + handful makhane
Dinner (8:00-8:30PM)1 cup mattar mushroom + 2 chapatti
Breakfast (8:00-8:30AM)2 carrot stuffed chapatti + ½ cup tea
Mid-Meal (11:00-11:30AM)1 cup Chhach
Lunch (2:00-2:30PM)1 cup masoor dal + 1 cup cabbage mattar + 2 chapatti + ½ cup rice + 1/2 cup curd
Evening (4:00-4:30PM)1 cup tea + 1 toasted bread
Dinner (8:00-8:30PM)1 cup tori + 2 chapatti
Breakfast (8:00-8:30AM)2 moong dal cheela with paneer stuffing with green chutney
Mid-Meal (11:00-11:30AM)1 cup coconut water
Lunch (2:00-2:30PM)1 cup toor dal + 1 cup beans aloo + 2 chapatti + ½ cup rice + 1/2 cup curd
Evening (4:00-4:30PM)1 cup tea + 2 hard toast
Dinner (8:00-8:30PM)1 cup beans + 2 chapatti
Breakfast (8:00-8:30AM)2 stuffed chapatti + ½ cup tea/ 1 cup vegetable poha + 1 cup curd
Mid-Meal (11:00-11:30AM)1 pear
Lunch (2:00-2:30PM)1 cup rajma + 1 cup gobhi aloo + 2 chapatti + ½ cup rice + 1/2 cup curd
Evening (4:00-4:30PM)1 cup tea + handful makhane
Dinner (8:00-8:30PM)1 cup pumpkin + 2 chapatti
Breakfast (8:00-8:30AM)1 cup vegetable bread upma + 1 cup curd
Mid-Meal (11:00-11:30AM)1 cup Chhach
Lunch (2:00-2:30PM)1 cup white chana + 1 cup paneer bhurji + 2 chapatti + ½ cup rice + 1/2 cup curd
Evening (4:00-4:30PM)1 cup tea + 2 atta biscuits
Dinner (8:00-8:30PM)1 cup bhindi + 2 chapatti

Food Items To Limit

  1. Dairy products for people who are lactose-intolerant.
  2. High-fiber foods, such as raw fruits and vegetables, and whole grains, bran.
  3. gas-producing foods such as cabbage, broccoli, and onions, and foods with hulls, such as seeds, nuts, and corn.
  4. High-fat foods, such as fried foods, butter and margarine, mayonnaise, peanut butter, nuts, ice cream, and fatty cuts of red meat.
  5. Spicy foods.
  6. Foods with caffeine, such as chocolate, tea and coffee.
  7. Carbonated drinks.
  8. Alcohol.

Do’s And Dont’s


  1. Avoid Caffeine or Alcohol
  2. Avoid eating high fibre legumes
  3. Avoid Processed Foods
  4. Avoid Dairy Products
  5. Avoid whole Nuts


  1. Choose Lean Meats & Protein
  2. Eat Cooked Vegetables
  3. Eat Bland Food
  4. Eat Smaller Meals
  5. Keep a Food Diary

Food Items You Can Easily Consume

  1. cereal- oatmeal, rice, pasta
  2. fruits and vegetables- banana, stewed apple, avocado, potato,okra,pureed vegetable soups, lettuce
  3. meat and eggs- fish (salmon), lean chicken, turkey, eggs
  4. pulses and legumes
  5. fats and oils- 3-4 tsp oil/ day
  6. sugars- 1-2 tsp table sugar/ day
  7. milk and milk products- yogurt, skim milk, almond milk

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