A high fiber diet plan for constipation should be able to help most people deal with their constipation issues. A lot of us are constipated on any given day. Why? Because we don’t eat enough fiber. Fiber is your friend, and if you’re not having daily bowel movements then you should try increasing your fiber intake with these high fiber foods for constipation.
Diet Plan For Constipation: How To Control It [Full Day Meal Plan]
Constipation requires good and appropriate dietary selection. We are not saying a banana smoothie is not a good choice, but not the best one in constipation. Like bananas, there are several healthy foods to be avoided until we are back to normal. So, this article “best diet plan for constipation” aims to help you to make appropriate food choices to fight off constipation.
This article covers every aspect of constipation. What exactly is constipation? Causes, symptoms, and how to control it, best diet plan for constipation, what meals can help maintain your regularity? So, Let’s dive into:
Everything About Constipation And Diet Plan For Constipation
To cure any disease, it is important to know the facts of that. What are the factors causing the problem? what are the signs of the disease, and also how to get rid of that?
So, here we are framing out the symptoms, causes, and prevention of constipation disease. It also includes the best diet plan for constipation patients. Let’s move further.
What Is Constipation?
Firstly, in simple words, if it’s not regular, it’s constipation.
Further, we can define constipation as:
- When bowel motions become less frequent and stools become harder to pass than normal.
- Apart from this, Technically, having less than three poops or bowel movements a week.
- Moreover, bowel movement varies from person to person. Some have a set pattern to go and others go several times a day. Thus, we can say that when you are not finding yourself going along the pattern, then it is constipation.
- Constipation is caused when waste or stool moves too slowly through the digestive tract. Or when it gets unable to be properly removed from the rectum. Therefore, it may cause the stool to become hard and dry.
What Are The Symptoms Of Constipation?
Furthermore, there are many signs which indicate constipation. These are as follows:
Common And Normal Symptoms Of Constipation
- Lumpy, dry, and firm stool.
- Uncomfortable to poop.
- Stomach pains or cramps too.
- Bloating and upset stomach.
- Feeling as if you are not completely empty.
- If feeling like the rectum is blocked and preventing you from bowel movements.
- And, fewer than three bowel movements per week.
Go For Medical Advice If The Following Happens:
- Firstly, bleeding from the rectum.
- Persistent abdominal pain.
- Blood in stool.
- Pain in the lower back.
- Gas-trapped feeling.
- Vomiting and fever too.
- Unexplained weight loss.
- And the sudden change in bowel movements.
What Are The Causes Of Constipation?
Many factors can cause constipation. Therefore, for your help, we have listed them. Here are the causes:
Lifestyle And Dietary Choices That Cause Constipation
- Low-fiber food intake.
- Insufficient water (dehydration).
- No physical activity.
- A lot of milk or cheese.
- Also, Resist the temptation to go to the toilet.
- Traveling, eating, or sleeping at various times also changes the pattern.
Medical Conditions Which Cause Constipation
- Irritable bowel syndrome
- Parkinson’s disease (neurological movement disorder)
- Hormonal problems
- Intestinal function problem
- Problems with the nerves around the colon and rectum
- And, Blockage in the colon or rectum
Apart from this, some medications can also cause constipation. Some medicines include strong painkillers, non-steroidal anti-inflammatory drugs, anti-depressants, antacids, Iron pills, allergy medications, certain blood pressure medicines, and anti-nausea comes under such category.
How To Control Constipation/Best diet plan for constipation?
To prevent constipation, utilize home-based strategies to cure it. Therefore, follow these simple tips:
1. Have A Well-Balanced Diet
- Consume a well-balanced fiber-rich diet.
- Fruits, vegetables, legumes, and whole grains are good sources of fiber.
- Moreover, fiber and water aid stool passage in the colon.
- Also, the skins of fruits, such as apples, contain the majority of fiber.
- Furthermore, most fiber is found in fruits with edible seeds, such as strawberries.
- Consume bran cereal or add it to soup and yogurt. Because bran contains a lot of fiber.
- Also, constipation sufferers should consume 18 to 30 grams of fiber per day.
2. Increase Fluid Intake
- Drink at least eight glasses of water.
- Until your bowel movement is back to normal, avoid having caffeine-containing beverages, such as coffee and soft drinks.
- Try to drink plenty of fluids. Adding to this, limit alcohol consumption.
- Moreover, have warm liquids, especially in the morning.
- You can also have warm water with lemon in it.
3. Do Exercise And Stay Active
- Exercise on regular basis.
- Try to be as physically active as possible.
- Also, try to manage stress.
- Because exercise makes intestinal muscles active.
4. Set A Proper Routine
- Make your proper pattern to poop.
- Thus, avoid holding onto stools.
Best Diet Plan For Constipation
To relieve constipation permanently, we need to focus on healing its root cause. Thus, instead of taking medications, following a proper, balanced, fiber-rich diet plan for constipation patients is helpful. Even the customised diet plan for weight loss can help you get constipation too.
So, to help you out here is the one-day meal plan. Let’s note it down.
Diet Chart For Constipation Patients
Early Morning Meal
- Elaichi water
- Veg daliya
Mid Morning Snack
- Coconut water
- Wheat roti with veg (less or no oil)
- Hot water with 5 soaked almonds
- Wheat atta roti with curd
Late Evening Snack
- Hot milk (1 cup with 1/2 tsp ghee)
11 Foods To Eat If You Have Constipation
Constipation normally goes away on its own without the need for medication. Therefore, changing your lifestyle, and dietary choices, drinking more water and exercising can usually help. So here are the 11 superfoods one should eat during constipation. Hence, try this constipation food chart and be regular.
- Whole pulses
- Fibrous fruits: Apple, Kiwi, Grapes, Pears, Beans, and Papaya
- Vegetables: Beans, Peas, Brocolli, and green leafy vegetables
- Prunes and Raisins
- Sweet Potato
Foods To Avoid On A Constipation Diet
- White Bread
- Red Meat
- Fried or Fast Food
- Packaged or preserved food
- Cupcakes and Muffins
- Cookies and cakes
- White Rice
What Should A Constipated Person Drink?
Yes, with the best diet plan for constipation, drinks also play a major role in comforting digestion. These below-mentioned drinks can be helpful to get rid of an upset stomach. Here we go:
- Firstly, when it comes to drinking, water is the most preferred drink than any other. Hence, a constipated person should drink more than eight glasses of water. Because proper water intake a day helps you to stay regular. So keep focusing on water.
2. Prune Juice
- Then, in juices, prune juice is the best option to rely on. Sorbitol in prune juice helps to get relief. Also, it softens the stool and makes it easy to pass out of the rectum.
3. Apple And Pear Juice
- Furthermore, apple and pear juice can be recommended for children having constipation.
Dietitian For Constipation
The lifestyle we lead and the diet we have, influence our stomach health to a great extent. No doubt, it is difficult to avoid all the unhealthy food and drink in one go, but we can make better choices. And a perfect health coach can help us throughout.
So, here is the best dietitian for constipation patients who provide the best diet plan for constipation.
Dietician Mehakdeep Singh (Dt. Mac Singh)
The founder of Fitelo, Dietician Mac Singh’s own weight loss journey, is an inspiration for all. The journey was full of difficulties, but he didn’t give up. In spite of the slip disc, Dietitian Mac Singh lost 62 kg with the knowledge he gained from following a sustainable diet. Also, he has changed thousands of lives by suggesting natural foods. So, let’s reach out to the best dietitian who can provide you with the best diet plan for constipation.
Milestones, Fitelo has achieved so far:
- 100+ dietitians, doctors, and mental coaches.
- 15000+ Transformations.
- 3000+ Reviews on Google and Facebook.
- 5 lakh+ followers on Social Media.
Why choose Fitelo?
Because Fitelo provides the best diet plan for constipation
- The multidisciplinary team of doctors, dietitians, and fitness trainers works together to create unique plans for you.
- On the whole, all diet plans are natural.
- Next, no medicines or supplements suggestion.
- And your diseases and allergies, everything is considered.
- Furthermore, With Fitelo, you can carry the gym and a dietitian in your pocket. In brief, we customize plans based on your specific needs.
Weight Loss Vs Fat Loss
When you stand up on a weighing scale to measure your weight and the biggest smile comes on your lips when you see the reading less than the last time. You are overjoyed, you want to dance, and you want to eat your favourite dessert for a reward but wait did you lose fat or you just lost weight? Let’s understand more about weight loss vs fat loss.
You know what, your skin glows differently if your stomach is healthy. You feel fresh when you treat it with balanced food. So, one solution for good health is, to feed your stomach with good food.
So, focus on good things and take care of your stomach. Beat the heat of cravings, but mindfully.
A Diet for IBS With Constipation (IBS-C)
If you have IBS-C, you may be concerned about what to eat. You need to keep a balanced diet while you avoid foods that trigger symptoms for you. Try a few simple tips to make your diet work better for you.
Keep a Symptom Journal
An IBS symptom journal can help you and your doctor figure out which foods may trigger your symptoms. Make a habit of writing down any symptoms you might have, along with what and how much you ate beforehand. If you see a pattern with certain foods, see if you feel better when you don’t eat them, or cut back on how much of them you eat. But cut foods one at a time. If you cut several foods at the same time, you won’t know for sure which one may be causing your symptoms.
Build a Diet That Works for You
These tips can help you come up with your own healthy new meal plan:
Limit highly refined foods: These foods lose some important nutrients in the process of making them. They fill you up but don’t give you the fiber, vitamins, and minerals you need. Think twice before you eat:
- White bread
- White rice
- Cookies and pastries
Boost fiber: Fiber makes stool easier to pass. It helps many people with IBS-C symptoms, but not everyone.
Too little roughage in your diet can make it hard to have a bowel movement. The Academy of Nutrition and Dietetics recommends 25 grams of fiber for women and 38 grams for men each day. People over age 50 may need a little less fiber (21 grams for women and 30 grams for men).
Here are some foods that can help you get enough fiber:
Whole-grains: First, make sure you aren’t gluten sensitive. If unsure, stop eating gluten for 3 weeks and use alternatives instead (such as rice, quinoa, potato, and flax). You can get 4 grams of fiber easily with a serving of whole grains, such as
- 1 to 2 slices of whole-grain bread (depending on the brand)
- 1 cup of brown rice
- 9 Reduced-Fat Triscuits
Cereals: Some contain 5 or more grams of fiber per serving. Here are a few examples:
- 1 cup of Raisin Bran = 8 grams of fiber
- 1/2 cup of All-Bran = 10 grams
- 1 cup of Shredded Wheat Spoonsize = 5 grams
- 1 1/4 cups of cooked oatmeal = 5 grams
Fruits: Fruits are great choices because they include both fiber and extra water. Here are a few examples:
- 1 apple = 3.7 grams of fiber
- 1 banana = 2.8 grams
- 1 pear = 4 grams
- 1 cup of strawberries = 3.8 grams
Vegetables: Vegetables offer loads of fiber plus antioxidants that can help fight heart disease and some types of cancer. Here are a few examples:
- 1 cup carrot slices, cooked = 5 grams of fiber
- 1 cup cooked broccoli = 4.5 grams of fiber
- 1 sweet potato = 4 grams of fiber
- 1 cup cauliflower, cooked = 3 grams of fiber
- 2 cups raw spinach leaves = 3 grams of fiber
Beans: Just 1/2 cup can get you to 6 or more grams of fiber in a snap. Here are a few examples:
- 1/2 cup of Ortega Fat-Free Refried Beans = 9 grams of fiber
- 1/2 cup of canned kidney beans = 6 grams
- 1/2 cup of S&W Chili Beans Zesty Sauce = 6 grams
Although meeting your daily fiber needs is best accomplished by eating the right foods, taking a fiber supplement can also help. Examples include psyllium, methylcellulose, wheat dextrin, and calcium polycarbophil.
Don’t shock your system with a sudden increase of fiber, though. Your body will need time to get used to it, so add a little each day. Too much at once may make you feel worse.
Try increasing your intake by 2 grams to 3 grams per day. For example, if you normally eat 5 grams of fiber, try getting 8 grams on your first day and go from there. If it helps, stick with it until you’re getting as much as experts recommend.
Try prunes and liquids: Some fruity foods that are higher in the sugar sorbitol, such as prunes, dried plums (another name for prunes), and prune juice, can loosen bowels. But again, too much can cause gas, bloating, cramping, and diarrhea.
Add ground flaxseed to your diet: Some people find it helps ease their IBS-C symptoms. You can sprinkle it on salads, cooked vegetables, and cereals. Ground flaxseed also provides fiber, about 4 grams per 1 1/2 to 2 tablespoons (depending on the brand).
Stay well-hydrated: Drink plenty of liquids like water and juice. But coffee, carbonated drinks, and alcohol can dehydrate you and make your IBS-C symptoms worse.
Keep some carbs: Be mindful of low-carb diets. A high-protein and low-carb diet can cause constipation. You need protein, but don’t cut out the carbs from fruits and vegetables. They’ll help keep your digestive tract working.
Change the Way You Eat
Some simple changes may help you gain control of your IBS-C symptoms.
Eat smaller meals more often. Some people with IBS-C find it helps to eat five or six smaller meals throughout the day, rather than three large ones.
Don’t skip breakfast. This meal, more than any other, can get your colon active.
Dine at leisure. Too often we eat on the run or at our desks. But eating in a rush can trigger IBS-C symptoms. Try not to do other things while you’re eating, such as drive or sit in front of the computer. The stress of multitasking may trigger symptoms, and if you eat quickly and swallow air, it can cause gas or bloating.
Relax and enjoy your food.
Recipes to Try
Try these three recipes that provide fiber and flavor.
Easy 7-Layer Bean Dip
Makes six big snack servings
- 16-ounce can fat-free refried beans
- teaspoon chili powder
- 1/8 teaspoon black pepper
- teaspoon Tabasco
- cup fat-free sour cream
- 1 cup reduced-fat sharp cheddar cheese, shredded
- 1 cup tomatoes, finely chopped
- 5 green onions, chopped
- 2 ounces chopped black olives (optional)
Suggested dippers: low-fat or reduced-fat tortilla chips, soft flour tortillas, pita bread cut into triangles, or vegetables such as celery, carrot, or jicama slices.
- Add beans to small microwave-safe bowl and heat on HIGH for 2 minutes to warm and soften. Stir in chili powder, black pepper, and pepper sauce to taste. Spread into an 8×8-inch baking dish and let cool.
- Spread sour cream over the beans. Top beans with shredded cheese then sprinkle chopped tomatoes evenly over the top. Top with green onions and olives if desired. Refrigerate until needed.
- Serve with any of the suggested dippers.
Nutritional Information Per Serving (not including dippers):
145 calories, 10 grams protein, 18.5 grams carbohydrate, 3 grams fat (2 grams saturated fat), 10 milligrams cholesterol, 4 grams fiber, 400 milligrams sodium. Calories from fat: 21%.
Cruciferous Au Gratin
Makes six side servings
- 4 cups cauliflower florets (Reserve about 2 cups of the coarsely chopped cauliflower stems)
- 4 cups broccoli florets
- 2 tablespoons chopped shallots
- 1 tablespoon minced garlic
- 1 cup golden mushroom canned soup (vegetable or chicken broth can be substituted)
- 1 cup fat-free half and half (low-fat or whole milk can be substituted)
- 1 to 1 1/2 teaspoons horseradish (to taste)
- Salt and freshly ground pepper to taste
- 1 cup grated Gruyere cheese (reduced-fat Swiss or Jarlsberg Lite can be substituted)
- Add cauliflower and broccoli florets to a large microwave-safe dish with 1/4 cup of water. Cover dish and microwave on HIGH until just tender (about 4-6 minutes).
- Meanwhile, start heating a medium-sized nonstick frying pan over medium heat. Coat the pan with canola cooking spray. Add the coarsely chopped cauliflower stems, shallots, and garlic, and gently saute until soft (do not brown). Add the golden mushroom soup or vegetable or chicken broth and cook until the stock has almost evaporated. Transfer the mixture to a food processor or blender along with the fat-free half-and-half and pulse until fairly smooth. Add the horseradish and season with salt and pepper to taste.
- Coat a 9-inch pie plate with canola cooking spray. Add the cauliflower and broccoli florets to the dish and pour the half-and-half mixture over the top. Gently toss to blend. Sprinkle the cheese over the top. Bake at 350 degrees for about 15 minutes until golden brown.
Nutritional Information Per Serving:
115 calories, 10 grams protein, 12.7 grams carbohydrate, 3.5 grams fat (1.9 grams saturated fat), 11 milligrams cholesterol, 3.5 grams fiber, 240 milligrams sodium. Calories from fat: 26%.
High-Fiber Berry Parfait
Makes one parfait
- cup strawberry or berry yogurt (low-fat or light depending on preference)
- cup sliced strawberries
- cup Raisin Bran cereal
- Garnish parfait with: a small dollop of light whipping cream or light Cool Whip and a whole strawberry or fan a few slices of strawberries on top (optional
1. In a 2-cup measure, blend yogurt with sliced strawberries. Spoon half of the mixture into parfait glass.
2. Sprinkle half of the Raisin Bran over the yogurt mixture.
3. Top that with the rest of the yogurt mixture and sprinkle the remaining Raisin Bran over the top with a dollop of light whipped cream and a strawberry if desired. Enjoy immediately.
Nutritional Information Per Serving:
230 calories, 9 grams protein, 50 grams carbohydrate, 2 grams fat (.9 grams saturated fat), 5 milligrams cholesterol, 5.5 grams fiber, 255 milligrams sodium. Calories from fat: 8%