Diet for Constipation

ByHugg Beverages

7 days diet plan:

Meal timingDay-wise Meals
 Monday  
7:30 am2 glasses of warm water + 5 soaked almonds
8:30 amPalak oats chilla with mint/coriander chutney
11 amCoconut water with 1 tsp chia seeds + 2 dried apricots
1 pmWheat bran roti + Cauliflower peas sabji + Buttermilk
4 pmCorn chaat/salad
7 pmMultigrain dalia with ½ tbsp ghee
9 pm1 tbsp (10-15 gm) of jaggery in warm water OR Triphala water
 Tuesday  
7:30 am2 glasses of warm water + 2 walnuts
8:30 amSteamed sprouts with tomato and onion + 2 dried apricots
11 amButtermilk + 1 Apple with skin
1 pmWheat bran roti + Lauki chana dal + Cucumber raita
4 pmRoasted chana + 1 cup tea without sugar
7 pmJowar roti (Add wheat bran 1 tbsp) + Low-fat paneer vegetable bhurji
9 pm1 tbsp (10-15 gm) of jaggery in warm water OR Triphala water
 Wednesday  
7:30 am2 glasses of warm water + 5 soaked almonds
8:30 amVegetable poha + Curd/Chaach
11 amCoconut water with 1 tsp chia seeds + 2 dried apricots
1 pmRagi roti + Aloo palak sabji (use boiled and refrigerated potatoes) + Carrot raita (use low-fat home-set curd)
4 pm1 bowl watermelon + 2 tbsp mixed seeds
7 pm1 wheat bran roti + Palak corn sabji + Tomato cucumber salad (no salt)
9 pm1 tbsp (10-15 gm) of jaggery in warm water OR Triphala water
 Thursday  
7:30 am2 glasses of warm water + 2 walnuts
8:30 amVegetable masala oats + Curd
11 amCucumber ginger juice with 1 tsp chia seeds + 1 Pear with skin
1 pmBoiled/steamed rice (Add rice bran) + Green moong dal + Cucumber carrot lettuce salad
4 pm2 tbsp mixed seeds + Lemon ginger tea
7 pmTomato cucumber salad (no salt) + Moong dal khichdi
9 pm1 tbsp (10-15 gm) of jaggery in warm water OR Triphala water
 Friday  
7:30 am2 glasses of warm water + 5 soaked almonds
8:30 amVegetable idli with coconut chutney
11 amSugarcane juice + 1 tbsp flax seeds
1 pmWheat bran roti + Bhindi ki sabji + Beetroot raita
4 pm1 banana + Lemon ginger tea
7 pmVegetable soya pulao (add rice bran) + Besan dahi ki kadhi +
9 pm1 tbsp (10-15 gm) of jaggery in warm water OR Triphala water
 Saturday  
7:30 am2 glasses of warm water + 2 walnuts
8:30 amVegetable vermicelli (add carrots and capsicum)
11 amCoconut water with 1 tsp chia seeds + 2 dried apricots
1 pmWheat bran roti + Capsicum aloo ki sabji (add boiled and refrigerated aloo) + Cucumber lettuce carrot salad (very less salt)
4 pmRoasted makhana + Lemon ginger tea
7 pmMaize-dalia porridge with ½ tbsp ghee
9 pm1 tbsp (10-15 gm) of jaggery in warm water OR Triphala water
 Sunday  
7:30 am2 glasses of warm water + 5 soaked almonds
8:30 amBesan vegetable chilla + Mint/coriander chutney
11 amSugarcane juice + 2 tbsp mixed seeds
1 pmWheat bran roti + Sprouts curry / chole curry + Buttermilk
4 pm3-4 slices of pineapple + Lemon ginger tea
7 pmPalak paratha with curd (Add wheat bran to paratha)
9 pm1 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’sDont’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.  

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