Diet for Constipation
7 days diet plan:
| Meal timing | Day-wise Meals |
| Monday | |
| 7:30 am | 2 glasses of warm water + 5 soaked almonds |
| 8:30 am | Palak oats chilla with mint/coriander chutney |
| 11 am | Coconut water with 1 tsp chia seeds + 2 dried apricots |
| 1 pm | Wheat bran roti + Cauliflower peas sabji + Buttermilk |
| 4 pm | Corn chaat/salad |
| 7 pm | Multigrain dalia with ½ tbsp ghee |
| 9 pm | 1 tbsp (10-15 gm) of jaggery in warm water OR Triphala water |
| Tuesday | |
| 7:30 am | 2 glasses of warm water + 2 walnuts |
| 8:30 am | Steamed sprouts with tomato and onion + 2 dried apricots |
| 11 am | Buttermilk + 1 Apple with skin |
| 1 pm | Wheat bran roti + Lauki chana dal + Cucumber raita |
| 4 pm | Roasted chana + 1 cup tea without sugar |
| 7 pm | Jowar roti (Add wheat bran 1 tbsp) + Low-fat paneer vegetable bhurji |
| 9 pm | 1 tbsp (10-15 gm) of jaggery in warm water OR Triphala water |
| Wednesday | |
| 7:30 am | 2 glasses of warm water + 5 soaked almonds |
| 8:30 am | Vegetable poha + Curd/Chaach |
| 11 am | Coconut water with 1 tsp chia seeds + 2 dried apricots |
| 1 pm | Ragi roti + Aloo palak sabji (use boiled and refrigerated potatoes) + Carrot raita (use low-fat home-set curd) |
| 4 pm | 1 bowl watermelon + 2 tbsp mixed seeds |
| 7 pm | 1 wheat bran roti + Palak corn sabji + Tomato cucumber salad (no salt) |
| 9 pm | 1 tbsp (10-15 gm) of jaggery in warm water OR Triphala water |
| Thursday | |
| 7:30 am | 2 glasses of warm water + 2 walnuts |
| 8:30 am | Vegetable masala oats + Curd |
| 11 am | Cucumber ginger juice with 1 tsp chia seeds + 1 Pear with skin |
| 1 pm | Boiled/steamed rice (Add rice bran) + Green moong dal + Cucumber carrot lettuce salad |
| 4 pm | 2 tbsp mixed seeds + Lemon ginger tea |
| 7 pm | Tomato cucumber salad (no salt) + Moong dal khichdi |
| 9 pm | 1 tbsp (10-15 gm) of jaggery in warm water OR Triphala water |
| Friday | |
| 7:30 am | 2 glasses of warm water + 5 soaked almonds |
| 8:30 am | Vegetable idli with coconut chutney |
| 11 am | Sugarcane juice + 1 tbsp flax seeds |
| 1 pm | Wheat bran roti + Bhindi ki sabji + Beetroot raita |
| 4 pm | 1 banana + Lemon ginger tea |
| 7 pm | Vegetable soya pulao (add rice bran) + Besan dahi ki kadhi + |
| 9 pm | 1 tbsp (10-15 gm) of jaggery in warm water OR Triphala water |
| Saturday | |
| 7:30 am | 2 glasses of warm water + 2 walnuts |
| 8:30 am | Vegetable vermicelli (add carrots and capsicum) |
| 11 am | Coconut water with 1 tsp chia seeds + 2 dried apricots |
| 1 pm | Wheat bran roti + Capsicum aloo ki sabji (add boiled and refrigerated aloo) + Cucumber lettuce carrot salad (very less salt) |
| 4 pm | Roasted makhana + Lemon ginger tea |
| 7 pm | Maize-dalia porridge with ½ tbsp ghee |
| 9 pm | 1 tbsp (10-15 gm) of jaggery in warm water OR Triphala water |
| Sunday | |
| 7:30 am | 2 glasses of warm water + 5 soaked almonds |
| 8:30 am | Besan vegetable chilla + Mint/coriander chutney |
| 11 am | Sugarcane juice + 2 tbsp mixed seeds |
| 1 pm | Wheat bran roti + Sprouts curry / chole curry + Buttermilk |
| 4 pm | 3-4 slices of pineapple + Lemon ginger tea |
| 7 pm | Palak paratha with curd (Add wheat bran to paratha) |
| 9 pm | 1 tbsp (10-15 gm) of jaggery in warm water OR Triphala water |
Foods to include-
- Fiber rich foods – mainly insoluble fiber – whole grains, bran, whole fruits and vegetables, whole pulses.
- Foods rich in hydration/water – Watermelon, cucumber, lettuce, coconut water, buttermilk
- Probiotic rich food – Yoghurt, buttermilk
- Magnesium rich foods – Jaggery, legumes, spinach, whole grains, sugarcane juice
- Omega-3 rich foods – Walnuts, flax seeds, fish (salmon/mackerel)
- Potassium rich foods – Coconut water, banana, potatoes (cooked and refrigerated for resistant starch), green leafy vegetables.
Foods to avoid-
- Low-fiber foods / processed foods – maida, biscuits, strained juices.
- Foods rich in saturated fats – bakery items, fried foods
- Sugary foods – jams, chocolates, biscuits, icecreams
- Tea and coffee
- Caffeinated beverages
| Do’s | Dont’s |
| Low to moderate intake of salt is recommended as salt can reduce the amount of water in stools, making them dry. | Avoid intake of alcohol and caffeinated beverages. |
| Liberal intake of fluids and water is recommended. | Avoid delaying going to the washroom to defecate. |
| Try to keep the stress levels as low as possible. | Avoid prolonged usage of laxatives. |
