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.
DIET CHART FOR CONSTIPATION
A glass of Luke warm water + 1 tsp chia seeds
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
Fruit / Buttermilk / Coconut water / Sprouts / Salad / Lemon water
Mix chapatti / Plain chapatti / Veg pulao / Boiled rice / Vegetable + Dal + Curd + Salad
Herbal tea / Green tea / Fruit shakes / Roasted Chana / Sprouts / Rice flakes snack / Flaxseed- 1tsp
- Soup (Home-made)
Mix chapatti / Plain chapatti / Vegetable + Dal + Curd
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 to be consumed
All fruits include Apricots, Dates, Prunes, grapes, Papaya, Oranges, 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, Ripe banana
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, Coriander leaves, Unripe Banana
Vegetables to be avoided
Canned and frozen vegetables.
Pulses to be consumed
All pulses, Legumes, Soybean and its products
Pulses to be avoided
Dried and frozen pulses
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 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 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 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 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 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.