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DIET CHART FOR CONSTIPATION

INTRODUCTION

It is a condition in which a person is passing less than 3 stools per week, whereas he is taking a high residue diet. The common causes of constipation are low fiber diet, poor elimination habit and less fluid intake. Even overuse of laxatives, stress and strains also leads to constipation. To relieve constipation, a high fiber diet is required as it will increase the weight and bulk of stool and promote a healthy digestive system.

Diet Chart for Constipation

DAILY DIET SCHEDULE

EARLY MORNING

Warm water +1 tsp Flax seeds

BREAKFAST

Broken wheat porridge / Veg Semolina (veg upma) / Veg Vermicelli / Veg Idli / Missi Roti / Oats / Chapatti with Veg or Dal.

Occasionally (Stuffed Chapatti)

MID MORNING

Fruit / Fruit juice / Herbal tea / Coconut water / Coconut milk / Prune juice

LUNCH

Chapatti + Rice + Salad + Vegetable + Dal / Chicken (Once in week )

EVENING TIME

Roasted chane / Homemade soup / Vermicelli / Herbal tea/ Sprouts.

DINNER

Chapatti + Vegetable + Dal

NIGHT TIME

Luke warm water + 1 tsp. Cow’s Ghee

FOODS TO CONSUME AND AVOID

CEREALS

FOODS TO BE CONSUMED

Wheat, White rice, Brown rice, Sorghum, Amaranth, Finger millet, Foxtail millet, Pearl millet, Buckwheat, Little millet.

Flour Ratio- Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%).

FOODS TO BE AVOIDED

Refined flour and its products.

FRUITS

FOODS TO BE CONSUMED

Apple, Banana, Water melon, Muskmelon, Avocado, Peaches, Pear, Coconut, Pomegranate, All types of berries, Figs, Mango, Litchi, Custard apple, Orange, Sweet lime, Sapodilla, Pineapple, Orange, Grapes.

Note: All seasonal fruits can be consumed

FOODS TO BE AVOIDED

Canned fruits and juices Banana (overuse)

VEGETABLES

FOODS TO BE CONSUMED

Zucchini, Sweet potato, Pumpkin, Ginger, Celery, Eggplant, Red onion, Coriander, Radish, Broccoli, Cabbage, Cauliflower, Kale, Mushrooms, Spinach, Carrot, Peas, Fenugreek leaves, Potato, Yam, Okra, Bottle gourd, Bitter gourd.

Note: All seasonal vegetables can be consumed.

FOODS TO BE AVOIDED

Canned vegetables and Frozen vegetables.

PULSES

FOODS TO BE CONSUMED

All pulse and legumes

FOODS TO BE AVOIDED

Nil

DAIRY PRODUCTS

FOODS TO BE CONSUMED

Low-fat milk, Tofu, Curd, Yogurt, Buttermilk.

FOODS TO BE AVOIDED

Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, unpasteurized cheese.

OILS

FOODS TO BE CONSUMED

Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil.

FOODS TO BE AVOIDED

Cream, Palm oil, Butter.

SPICES

FOODS TO BE CONSUMED

Cumin, Coriander, Turmeric, Ginger, Pepper, Fennel, Cinnamon.

FOODS TO BE AVOIDED

Red chilies

DRINKS

DRINKS TO BE CONSUMED

Coconut water, Clear soups, Sugarcane juice, Homemade soups, Green juice, Herbal tea, Aloe Vera juice, Buttermilk, Milk, Shakes, Smoothie.

DRINKS TO BE AVOIDED

Whole milk drinks, Cream based liqueurs, Canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks.

FLESH FOODS

FOODS TO BE CONSUMED

Egg white, Roasted chicken, Grilled Fish (Rohu), Lean meat, Skinless chicken.

FOODS TO BE AVOIDED

Processed and fried meat, Red meat- (Beef, Lamb, Pork), Fishes – (Tilefish, Shark, Swordfish, King Mackerel, Marlin, Bluefin, Tuna), Ham, Turkey, Rabbit, Egg Yolk, Fish Roe, Sausages, Mutton, Salami, Bacon, Duck, Goose.

DRY-FRUITS / SEEDS

FOODS TO BE CONSUMED

Almond, Raisin, Walnut, Pumpkin Seeds, Chia Seeds, Flax Seeds, Sunflower Seeds, Sesame Seeds.

FOODS TO BE AVOIDED

Pistachio, Cashew, Peanuts.

PREPARED FOODS

FOODS TO BE CONSUMED

Jaggery.

FOODS TO BE AVOIDED

Bakery and Processed Foods, Fried Food, Junk Food, Pickles, Artificial Sweeteners, Packed Soups, Refined Sugar.

HOME REMEDIES FOR CONSTIPATION

Along with the intake of a balanced diet, some home remedies can help you getting rid of the problem earlier.

1. PSYLLIUM HUSK

It is a natural laxative which is rich in fiber. It creates bulk in stools and gives relief from constipation. Psyllium husk can be added in juice or plain water.

2. FLAX SEEDS

It is a rich source of fiber. It helps in digestion and prevents constipation. 1 tsp of flax seeds with warm water can be consumed in the early morning.

LIFESTYLE TIPS

  • Follow regular and balanced meal pattern.
  • Consuming high fiber and adequate fluid intake, especially water intake should be increased at least 8-10 glasses.
  • Increase physical activity and exercise.
  • Walk for at least 30-45 minutes.
  • Whole fruit should be preferred than fruit juices.
  • Skipping meals should be avoided, especially the breakfast.
                                                              
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Best Ayurvedic Doctor in Mohali - Dr. Vikram Chauhan

Dr. Vikram Chauhan

MD (AYURVEDA)

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