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Diet Plan for Constipation Problem

Constipation is very common problem and it occurs when a person has difficulty emptying the large bowel. This can cause discomfort in the lower abdomen and discomfort in passing stools. Lifestyle modifications with a balanced high-fiber diet and plenty of fluids with exercise can help in prevention.Diets high in fiber are very important to digestive health, especially when it comes to bowel movements. As well drink plenty of water to avoid constipation. Diet may have to promote a healthy gut. Whole grains, whole pulses, lots of fruits and vegetables are rich in fiber. A low-fiber or high-fat diet, lack of exercise, and not drinking enough fluids are many causes’ may leads to constipation. Salty foods may cause bloating and fried foods can be hard on the digestive tract and difficult to digest. Red peppers like spices increase pain and irritation and cause problems in the stomach.

Constipation diet charts



A glass of 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 Milk / Curd + 1 Eggs 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, Bakery, Noodle, Pasta, Macaroni, Maggie


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, Banana (if not suitable)


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

Vegetables to be avoided

Canned and frozen vegetables, Cucumber, Tomatoes, Onion, Garlic, Ginger, Chips and roasted potatoes, Crisp and cheese filled snacks, Coconut
(Vegetable can be consumed either as salads (raw or steamed) in the form of veggies soups or juices).


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), Cheese, Curd, Buttermilk, Yogurt, Tofu, Skimmed milk, Soya milk, Low-fat curd, Low-fat cottage, 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 but especially)


Drinks to be consumed

Milk, Homemade soup, Lime water, Soya milk, Buttermilk, 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, Coffee, Tea


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.


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

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


  • 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 Almond + 2- 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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