Easy Tips for Easing Constipation with a Diet Plan
Ever heard the saying, ‘Let food be thy medicine, and medicine be thy food’? Hippocrates was onto something big, and it’s advice that really matters when it comes to a common, often hush-hush topic: digestion troubles. Constipation might be awkward to bring up, but it’s more common than you think and can affect anyone, from newborns to seniors. In fact, about 22% of Indian adults struggle with it, and yes, even young children aren’t exempt.
If your gut feels out of sync, you’re not alone, and the good news is that a few tweaks to what you eat could make a big difference. The objective of the blog is to help you decode the best constipation diet plan and effective home remedies for constipation to keep your digestive system comfortable.
Why am I constipated? How a constipation diet plan can help
There are different types of constipation, each with its own causes and symptoms. It’s not just what you eat, but things like stress, certain medications, and even some health conditions can slow things down.
Here’s a quick rundown of what are the causes of constipation:
1. Low fibre diet for constipation: Not enough fruits, veggies, and whole grains means your system might struggle to keep things moving. A fibre-rich diet for constipation can be your saviour to ease it.
2. Dehydration: When your body is low on fluids, it pulls water from the stool, making it hard and tricky to pass.
3. Lack of Exercise: A sedentary lifestyle can slow digestion, so staying active is essential for a healthy gut.
4. Certain Medications: Painkillers, antidepressants, and iron supplements can all have constipation as a side effect.
5. Health Conditions: Diabetes, hypothyroidism, and irritable bowel syndrome (IBS) can disrupt regularity.
6. Stress: Yes, your mental health and gut are connected! Stress can affect gut movement and make constipation worse.
What are the common side effects of constipation?
Not sure if you’re dealing with constipation? Here are a few signs & side effects of constipation to watch for:
- Fewer than 3–4 bowel movements per week
- Difficulty or pain while passing stools
- Hard, lumpy stools
- A lingering feeling that things aren’t quite... finished
Now that we’ve covered the basics let’s look at foods for constipation that can help keep your digestive system moving smoothly!
Sample diet plan for constipation relief
You can try these high-fibre foods for beating constipation, as they are rich in fibre, healthy fats, and probiotics, all of which help promote healthy digestion and regular bowel movements.
This sample constipation diet plan offers a combination of foods that are ideal for constipation relief. For those looking for a sample Indian diet plan for constipation patients, these foods can be easily incorporated into your daily meals to support digestive health and prevent constipation.
Breakfast
| Options | How it helps to ease constipation | Fibre content in the food | Total Calories |
| Oatmeal with chia seeds, berries, and honey | It offers fibre, omega-3s, antioxidants, and a natural laxative effect to promote digestion and relieve constipation.
| One bowl of Oatmeal with chia seeds, berries, and honey contains 4-5 grams of fibre. | This breakfast meal contains 145 calories. |
| Greek yoghurt with chopped fruit (apple or banana), flaxseeds, and a sprinkle of nuts | The yoghurt promotes gut health, the fruit adds fibre for regular bowel movements, flaxseeds provide fibre and omega-3s to soften stools, and nuts offer extra fibre and healthy fats, all aiding digestion and relieving constipation. | If you use an apple, Around 6.2 grams of fibre per 100g serving. If you use a banana, Around 6.4 grams of fibre per 100g serving. | Using apple: Around 150-200 calories. Using banana: Around 180-230 calories. |
| Idli & dosa with sambar and a side of coconut chutney | It can be one of the best diet for constipation due to its high fibre content from fermented rice and urad dal, which aid digestion and promote regular bowel movements. | 2 idly or dosa with a cup of sambar and coconut chutney contains 8-12 grams of fibre. | This meal may consist of 430-570 calories. |
A study on yoghurt's effects on constipation found that yoghurt significantly improved constipation symptoms in a clinical trial with 86 patients, with no serious side effects.
Dietitian Divya Malik Dhawan, Apollo Spectra Hospital, Delhi, said “It cannot be denied that dosa is healthy and possesses various health benefits, but they are not as light as a salad”.
Mid-morning snack
| Options | How it helps to ease constipation | Fibre content in the food | Total Calories |
| A handful of almonds, walnuts, or a ripe banana | This is the best diet to prevent constipation, offering fibre and healthy fats to support digestion and promote regular bowel movements.
| Handful of almonds: 3.5 grams of fiber Handful of walnuts: 2 grams of fiber Ripe banana: 3 grams of fibre | Handful of almonds: 160-170 calories Handful of walnuts: 185 calories Ripe banana: 105 calories |
Lunch
| Options | How it helps to ease constipation | Fibre content in the food | Total Calories |
| A salad with leafy greens, chickpeas, shredded carrots, and vinaigrette | It is a perfect constipation food diet, offering fibre and protein to regulate bowel movements and support healthy digestion.
| 7-10 grams of fiber for a 150g serving of this salad. | 140-170 calories for a 150g serving of this salad. |
| Brown rice with steamed broccoli, spinach, and grilled chicken or tofu | It is a great option for constipation in a high fibre diet. The fibre-rich rice, vegetables, and protein help support digestion and promote regular bowel movements.
| The fibre content is estimated to be 6 to 10 grams for 250 grams serving. i.e. 100g cooked brown rice, 50g steamed broccoli, 50g cooked spinach, 50g grilled chicken | The calorie count for this meal ranges from 200 to 300 calories. |
Afternoon snack
| Options | How it helps to ease constipation | Fibre content in the food | Total Calories |
| Apple slices or papaya | This is part of the healthy diet for constipation. Apples provide soluble fibre to regulate bowel movements, while papaya contains enzymes that aid digestion and help relieve constipation. | If you use an apple: Around 2.3 grams of fibre per 100g serving. If you use papaya, Around 1.7 grams of fibre per 100g serving. | If you use an apple: Around 52 calories per 100g serving. If you use papaya: Around 40 calories per 100g serving. |
Dinner
| Options | How it helps to ease constipation | Fibre content in the food | Total Calories |
| Lentil soup with a side of whole-wheat toast | It is a great meal choice for constipation. Lentils are rich in fibre, which helps promote regular bowel movements, while whole-wheat toast adds additional fibre to support digestion. | One bowl of lentil soup contains around 8-10 grams of fibre. | One bowl of lentil soup contains around 250-300 Kcal. |
| Stir-fried vegetables with quinoa | It offers fibre and protein to support digestion and promote regular bowel movements, making it an excellent choice for a diet for constipation patients.
| One cup of Stir-fried vegetables with quinoa contains around 8-10 grams of fibre. | One cup of Stir-fried vegetables with quinoa contains around 320-360 Kcal. |
Before bed
- Option: A warm glass of water with lemon to kickstart digestion for the next morning
Please consult a healthcare professional or dietitian for a personalised constipation diet chart and advice on the best diet to avoid constipation, as well as foods that can cause constipation.
Frequently Asked Questions (FAQs)
Q.1) How quickly does a high-fibre diet work for constipation?
For most people, dietary changes can start showing results within a few days to a week. Be consistent with your fibre intake, hydration, and exercise, and you should notice improvements soon.
Q.2) Can stress really cause constipation?
Absolutely! Your gut and brain are closely connected, so stress can have a direct impact on your digestion. Finding ways to manage stress, like deep breathing or regular exercise, can make a noticeable difference.
Q.3) Are there any foods I should avoid if I’m constipated?
Yes, processed foods, too much dairy, and fried or fatty foods can contribute to constipation. Try to limit these and focus on fibre-rich, whole foods instead.
Q.4) How much fibre do I really need to help with constipation?
Generally, adults should aim for around 25-35 grams of fibre daily to help keep things moving smoothly. If you’re starting to add more fibre, go slowly introducing it gradually can prevent any bloating or discomfort that sometimes happens when you make big dietary changes too quickly.
Q.5) Can physical therapy help with constipation?
Yes! For some people, constipation is linked to muscle control issues, especially in the pelvic area. Physical therapy can be a great way to retrain these muscles, helping you improve control and make bowel movements easier. This approach is particularly helpful for those with pelvic floor dysfunction.
Wrapping it up!
Constipation might not be the most glamorous topic, but a diet rich in fibre, fluids, and probiotics can go a long way toward making you feel more comfortable and energised. However, it’s also important to be mindful of foods that can cause constipation, such as processed foods and dairy. By avoiding these and making small changes, you’re setting yourself up for a smoother, happier gut!
You can read more about constipation here
1. Medications causing constipation
2. Home remedies for constipation
3. Can constipation be a sign of cancer?
References
- https://www.nia.nih.gov/health/constipation/concerned-about-constipation
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/constipation
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/foods-for-constipation
- https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition
