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Diet Plan for Constipation Problem

Constipation is most common and uncomfortable complaint nowadays. The main cause of constipation is dehydration and lack of dietary fibres. Include high fibre diet and drink plenty of fluids to stay hydrated. Whole grain, pluses, green leafy vegetables and fruits are rich source of fibres. Avoid fried food as it can hamper your digestive system.

Constipation diet charts

DIET CHART FOR CONSTIPATION

EARLY-MORNING

A glass of Luke warm water + 1 tsp chia seeds

BREAKFAST

Veg Semolina (Veg upma) / Broken wheat porridge (Veg Dalia) / Veg Vermicelli (Sewian) / Veg poha (Rice flakes) / Veg Idli / Brown Bread Sandwich / Besan pancake (gram flour) / Stuffed Chapatti / Chapatti with Veg or Dal / 1 Egg white portion

MID-MORNING

Fruit / Buttermilk / Coconut water / Sprouts / Salad / Lemon water

LUNCH

Mix chapatti / Plain chapatti / Veg pulao / Boiled rice / Vegetable + Dal + Curd + Salad

EVENING

Herbal tea / Green tea / Fruit shakes / Roasted Chana / Sprouts / Rice flakes snack / Flaxseed- 1tsp

PRE-DINNER

- Soup (Home-made)

DINNER

Mix chapatti / Plain chapatti / Vegetable + Dal + Curd

DIET INSTRUCTIONS

CEREALS

Cereals to be consumed

Whole grains such as Barley, Bran, Oatmeal, Whole wheat bread, Porridge, Brown rice, Finger millet flour, Soya flour, Corn, Millet, Quinoa

Chapatti Ratio - Wheat flour (50%) + Black chana (20%) + Bran (10%) + Soybean (10%) + Barley (10%)

Cereals to be avoided

Whole refined flour, White breads, White rice

FRUITS

Fruits to be consumed

All fruits include Apricots, Dates, Prunes, grapes, Papaya, Oranges, Ripe banana, Strawberries, Pineapples, Apple, Figs, Coconut, Litchi, Muskmelon, Watermelon, Guava, Pear, Blueberries, Pomegranate, Mango, Lime, Avocado, Raspberries, and Peaches.

Fruits to be avoided

All canned and packaged fruits, and Unripe banana

VEGETABLES

Vegetables to be consumed

Brussels sprouts, Broccoli, Turnips, Carrot, Cabbage, Pumpkin, Sweet potatoes, Squash, Peas, Artichokes, Lettuce, Asparagus, Parsley, Lemons, Green leafy vegetable, Collard greens, Turnip greens, Kale, Okra, Dandelion greens, Mustard greens, Mushroom, Spinach, Beet greens, Tomato, Potatoes, Cucumber, Onion, Zucchini, Fenugreek leaves, Celery, Unripe banana, and Coriander leaves.

Vegetables to be avoided

Canned and frozen vegetables.

PULSES

Pulses to be consumed

All pulses, Legumes, Soybean and its products

Pulses to be avoided

Dried and frozen pulses

DAIRY PRODUCTS

Dairy Products to be consumed

Low-fat milk (occasionally), Buttermilk, Skimmed milk, Low-fat curd, Cheese (low fat cottage cheese), low fat yoghurt (mix with mashed banana)

Dairy Products to be avoided

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

SPICES

Spices to be consumed

Fennel, Turmeric, Mint, Cumin, Carom, Coriander, Fenugreek, Limited salt, Black pepper

Spices to be avoided

Red chili powder, Peppers
(Try to have simple and plain food or limit almost every spice)

DRINKS

Drinks to be consumed

Homemade soup, Soya milk, Carrot juice, Wheatgrass juice, Bitter Gourd juice, Aloe Vera juice, Lemon water, Amla juice

Drinks to be avoided

Alcohol, Carbonated beverages like Coke, Limca, Pepsi, Fanta etc., Canned soup, Packaged soup and Canned fruit juices, Caffeinated drinks like tea and coffee

FLESH FOODS

Flesh Foods to be consumed

Egg white, Boiled egg

Flesh Foods to be avoided

Meat (can be taken in limited amount) Fish fried, prawns, lobster, crab, lean beef, pork, lamb, ham, turkey, rabbit, Egg yolk, fish roe, sausages, mutton, salami, bacon, duck, goose, meat pies, visible fat on meat, chicken skin, liver, kidney, chest.

SEEDS AND DRY FRUITS

Dry Fruits to be consumed

Flax seed, Sesame seeds, Pumpkin seed, Walnut, Hazelnuts, Almond, Dried raisins and apricots, Hemp seeds, Pecans

Dry Fruits to be avoided

Cashew nuts, Peanuts

OILS

Oils to be consumed

Cow ghee, Groundnut oil, Mustard oil, Olive oil, Soybean oil, Canola oil, Rice bran oil

Oils to be avoided

Unsaturated fats, Cream, Palm oil, Coconut oil, Butter

OTHER FOODS

Other Foods to be consumed

Homemade only, Honey, Jaggery, Coriander and mint chutney, Tofu

Other Foods to be avoided

All bakery products or processed, Pastry, Puddings, Cakes, Biscuits, Sauces, Fruit jellies, Jams, Mayonnaise, Ice-cream, Cream soups, Dark chocolate, Butter scotch, Coconut bar, Chutneys, Pickles, Junk food, Deep fried foods, Spicy foods, Too much salty food, Maggie pasta and noodles.

LIFESTYLE AND DIETARY TIPS

  • Walk for at least 30 min is recommended
  • Whole fruits should be preferred to fruit juices
  • Skipping meals should be avoided, especially the breakfast.
  • Water intake should be limited 8-10 glasses per day
  • 6 soaked almonds + 2 soaked dates per day
  • Herbal Tea - Boil ½ tsp each of fennel, coriander, cumin in 4 cups of water till it's reduced to 2 cups.
  • Cleanliness and hygiene should be maintained.
  • Outdoor activity should be increased like jogging, cycling, and running.
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Best Ayurvedic Doctor in Mohali - Dr. Vikram Chauhan

Dr. Vikram Chauhan

MD (AYURVEDA)

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