What foods can help relieve constipation?

Foods high in fiber, such as fruits, vegetables, whole grains, and legumes, can help relieve constipation.

How much water should I drink to prevent constipation?

Drinking an adequate amount of water, usually around 8 cups (64 ounces) per day, can help prevent constipation.

Does exercise help with constipation?

Yes, regular physical activity and exercise can promote regular bowel movements and help prevent constipation.

Should I avoid caffeine to manage constipation?

Caffeine can have a mild laxative effect for some people, but it may also cause dehydration, so it's best to consume it in moderation.

What causes constipation and what is the best diet plan to manage it?

May 22, 2023News

Constipation is a problem related to the digestive tract which affects people of varying ages. Its main symptoms consist of less bowel movements, hard time getting stools passed, and not feeling completely evacuated. Other common symptoms of constipation include abdominal pain, bloating, and discomfort. If left untreated, constipation can lead to complications such as hemorrhoids, anal fissures, and fecal impaction. While there are several causes of constipation, including medications, certain medical conditions, and lifestyle factors, diet plays a crucial role in its management. A constipation diet that includes fiber-rich foods, plenty of fluids and other dietary changes can help alleviate symptoms and promote regular bowel movements. In this blog, we will derive a perfect diet plan for constipation by learning about the causes of this condition.

What are the causes of constipation?

Inadequate fiber intake: A low-fiber diet is one of the most common causes of constipation. Fiber is essential for maintaining regular bowel movements by adding bulk to stool and promoting bowel motility. A constipation diet that is rich in fiber can help alleviate symptoms.
Dehydration: Not drinking enough water can cause stool to become hard and difficult to pass, leading to constipation. Drinking plenty of fluids, especially water, is an important part of a constipation diet.
Lack of physical activity: A sedentary lifestyle can contribute to constipation by slowing down bowel movements. Regular exercise can help stimulate bowel motility and promote regularity.
Medications: Some medications, such as opioids, antacids, and antidepressants, cause constipation.
Medical conditions: Few health conditions, such as irritable bowel syndrome (IBS), hypothyroidism, and diabetes, can induce constipation.
Anxiety and stress: Anxiety and stress can contribute to constipation by altering digestive processes and slowing down bowel movements. A constipation diet that includes stress-reducing foods and relaxation techniques may help alleviate symptoms.
Aging: As we age, our digestive system slows down, leading to constipation. A constipation diet that includes fiber-rich foods and plenty of fluids can help maintain regularity in older adults.

Why is a diet plan important for managing constipation?

A diet plan is crucial for managing constipation problem because dietary habits have a significant impact on bowel movements. A constipation diet that includes fiber-rich foods, such as whole grains, fruits, and vegetables, can help add bulk to stools, making them easier to pass. Moreover, a diet plan for constipation that includes adequate fluid intake, especially water, can soften the stools and improve bowel motility. A diet low in fiber and fluids, on the other hand, can cause stools to become hard and difficult to pass, leading to constipation. Furthermore, specific dietary changes, such as increasing intake of probiotics and prebiotics, can also help alleviate symptoms of constipation. Probiotics, found in fermented foods like yogurt and kefir, can help promote the growth of beneficial gut bacteria, while prebiotics, found in foods like onions and garlic, can provide nourishment to these bacteria. In addition to dietary changes, incorporating regular physical activity into a constipation diet plan can help stimulate bowel motility and promote regularity.

Diet plan for constipation and its symptoms

For breakfast (7:00 – 9:00 AM)

Meals	Advantages
Oats Idli with Coconut Chutney	Oats are rich in soluble fiber which adds bulk to the stools and aids in bowel movements. The Probiotics in the fermented idli batter can help promote the growth of beneficial gut bacteria. Coconut chutney is a good source of healthy fats which can lubricate the digestive system and ease bowel movements.
Poha with Peanuts and Curd	Poha, made from flattened rice, is easily digestible and can help prevent constipation. Peanuts are high in fiber and healthy fats, which can add bulk to stools and improve bowel motility. Curd contains Probiotics which can help maintain a healthy gut flora and aid in digestion.
Moong Dal Chilla with Green Chutney	Moong dal is a good source of protein and fiber, both of which can help prevent constipation. The probiotics in the fermented batter can help promote gut health and ease digestion. Green chutney, made from fresh herbs like coriander and mint, is a good source of antioxidants and can help to digestion.
Besan Cheela with Tomato Chutney	Besan or gram flour is a good source of fiber, which can aid in digestion and prevent constipation. Tomato chutney is a good source of lycopene, an antioxidant that can help protect the digestive system from oxidative stress. The spices used in the cheela and chutney can stimulate digestion and improve bowel motility.
Upma with Sambar	Upma, made from semolina, is rich in fiber and can help prevent constipation. Sambar, a lentil-based vegetable stew, is a good source of fiber and protein, which can aid in digestion and improve bowel motility. The combination of carbohydrates, fiber, and protein in this breakfast option can provide sustained energy and promote regularity.

For mid morning snack (10:00 – 11:00 AM)

Snack	Advantages
Masala Chana	Chana or chickpeas are a good source of protein and fiber which can help add bulk to stools and improve bowel motility. The spices used in masala chana, such as cumin and coriander, can stimulate digestion and aid in the breakdown of food.
Fruit Chaat	Fruits like papaya, pear, and guava are rich in fiber which can promote regular bowel movements. Fruits also contain natural sugars which can provide sustained energy without causing a spike in blood sugar levels.
Dhokla	Dhokla, made from chickpea flour, is a good source of fiber which can aid in digestion and prevent constipation. The probiotics in the fermented batter can help promote the growth of beneficial gut bacteria.
Mixed Nuts	Nuts like almonds and walnuts are high in healthy fats and fiber, both of which can help prevent constipation and promote regularity. Nuts also contain a variety of vitamins and minerals which can support overall digestive health.
Sprouts Salad	Sprouts, such as moong and alfalfa, are high in fiber and protein which can help add bulk to stools and improve bowel motility. The vitamins and minerals in sprouts can also help support overall digestive health.

For lunch (12:00- 1:00 PM)

Meals	Advantages
Brown Rice Khichdi with Curd	Brown rice is a good source of fiber and can help prevent constipation. Moong dal in khichdi is high in protein and fiber which can improve bowel motility. Curd contains probiotics which can help maintain a healthy gut flora
Methi Thepla with Vegetable Raita	Methi or fenugreek leaves are rich in fiber which can help add bulk to stools and promote regular bowel movements. Thepla, made from whole wheat flour, is a good source of fiber. Vegetable raita is a good source of probiotics and can help improve gut health.
Palak Paneer with Brown Rice	Spinach or palak is rich in fiber and can aid in digestion and prevent constipation. Paneer or cottage cheese is a good source of protein and can help add bulk to stools. Brown rice is a good source of fiber and can help improve bowel motility.
Chicken Curry with Brown Rice	Chicken is a good source of protein which can aid in digestion and improve bowel motility. The spices used in the curry, such as turmeric and ginger, can stimulate digestion and improve gut health. Brown rice is a good source of fiber and can help prevent constipation.
Mixed Vegetable Sabzi with Jowar Roti	Vegetables like carrots, beans, and capsicum are high in fiber and can help promote regular bowel movements. Jowar or sorghum flour is a good source of fiber. The combination of fiber and healthy fats in this meal can help prevent constipation and improve overall gut health.

For Afternoon Snack (3:00 – 4:00 PM)

Snacks	Advantages
Moong Dal Chilla with Green Chutney	Moong dal is high in protein and fiber which can help add bulk to stools and improve bowel motility. The spices used in the chilla, such as cumin and coriander, can stimulate digestion and aid in the breakdown of food. Green chutney made from coriander and mint leaves can help soothe the digestive system and improve gut health.
Boiled Sweet Potato with Chaat Masala	Sweet potatoes are rich in fiber which can promote regular bowel movements. Chaat masala contains digestive spices like cumin, coriander, and ginger which can stimulate digestion and aid in the breakdown of food. This snack is also a good source of vitamins and minerals which can support overall digestive health.
Roasted Makhana	Makhana or fox nuts are high in fiber and low in calories which can help prevent constipation and promote weight management. Roasting the makhana with a bit of ghee or oil can provide a satisfying crunch and enhance the flavor. This snack is also a good source of protein and antioxidants which can support overall health.
Mixed Fruit Salad with Nuts	Fruits like apple, pear, and papaya are high in fiber and can help promote regular bowel movements. Nuts like almonds and cashews are high in healthy fats and fiber which can help prevent constipation and support overall digestive health. This snack is also a good source of vitamins and minerals
Sprouted Moong Salad	Sprouted moong is high in protein and fiber which can help add bulk to stools and improve bowel motility. Adding vegetables like cucumber, tomato, and onion can provide additional fiber and nutrients to support gut health. The combination of protein, fiber, and nutrients in this snack can help alleviate constipation symptoms and support overall digestive health.

For dinner (7:00-8:00 PM)

Meals	Advantage
Vegetable Khichdi with Yogurt	Khichdi made with rice and lentils is high in fiber and protein which can help promote regular bowel movements. Adding vegetables like carrots, beans, and peas can provide additional fiber and nutrients to support gut health. Yogurt contains probiotics which can help improve gut health
Palak Paneer with Brown Rice	Palak paneer made with spinach and cottage cheese is high in protein and fiber which can help add bulk to stools and improve bowel motility. Brown rice is high in fiber which can promote regular bowel movements.
Chickpea Curry with Roti	Chickpeas are high in fiber and protein which can help prevent constipation and promote regular bowel movements. Roti made with whole wheat flour is high in fiber and can help promote digestive health
Grilled Fish with Steamed Vegetables	Fish is high in protein and omega-3 fatty acids which can help promote digestive health. Steamed vegetables like broccoli, carrots, and beans are high in fiber and can help promote regular bowel movements.
Quinoa Pulao with Raita	Quinoa is high in fiber and protein which can help add bulk to stools and improve bowel motility. Adding vegetables like capsicum, onion, and tomato can provide additional fiber and nutrients to support gut health.

What food items should be avoided for constipation problems?

White Rice: lacks fiber which can lead to constipation.
Fried Foods: high in fat and low in fiber which can slow down digestion and cause constipation.
Spicy Foods: can irritate the digestive system and cause constipation.
Processed Foods: low in fiber and high in preservatives which can disrupt gut bacteria and cause constipation.
Red Meat: takes longer to digest and can cause constipation if consumed in large amounts.
Dairy Products: can cause constipation in some individuals due to lactose intolerance or other factors.
Refined Flour Products: low in fiber and can cause constipation if consumed in large amounts.

Conclusion

In conclusion, a constipation diet plan should focus on increasing fiber intake, staying hydrated and avoiding foods that can exacerbate symptoms. This includes incorporating a variety of fruits, vegetables, whole grains, and legumes into meals and snacks. It is important to work with a healthcare provider to develop a personalized diet plan for constipation, as individual needs and sensitivities can vary. A healthcare provider, such as Dr. Vatsal Mehta, can help determine the best approach for managing constipation through dietary changes and recommend any necessary supplements or medications.