7 Day Constipation Diet Plan To Help You Poop

7 Day Constipation Diet Plan To Help You Poop

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Constipation can be caused by a variety of factors. There are instances when there is no apparent cause. Diet and lifestyle, on the other hand, may typically be beneficial. Eating more fiber-rich meals, in particular, can be one of the most effective methods to address these difficulties.

You may notice a difference in a matter of days or weeks as your symptoms improve. The constipation diet plan built by Kerri Ann Jennings right here will make you have a good schedule and improve your digestion system.

What is constipation?

If stools become harder to pass than normal and not regular (having less than three poops or bowel movements a week), it’s constipation. The reason is waste or stool moves too slowly through the digestive tract or unable to be properly removed from the rectum, it becomes hard and dry. (1)

The common symptoms of costipation you can see like:

  • Bloating, upset or stomach pains, cramps
  • Uncomfortable to poop
  • Lumpy, dry, and firm stool
  • Bowel movements: Fewer than 3 times per week

The lifestyle and dietary can cause constipation

  • Low-fiber food intake.
  • Drink less water
  • Less physical activity
  • Consume a lot of milk or cheese.
  • Stress because of work, study
  • Constantly fasting to go to the toilet
  • Not eating and sleeping on time

Some other medical problems also affect the cause of constipation

  • Stroke
  • Thyroid
  • Diabetes
  • Parkinson’s disease
  • Hormonal problems
  • Irritable bowel syndrome
  • Intestinal function problem
  • Blockage in the colon or rectum
  • Problems with the nerves around the colon and rectum

Foods you should eat in a constipation diet plan

what to eat on constipation diet plan
These fiber-rich foods will help your digestive health

What type of fiber do you need?

There are 2 types of fiber:

  • Soluble fiber gives stool bulk.
  • Insoluble fiber helps speed up the transit of food in the digestive tract and helps prevent constipation.

Most plant foods contain some of each fiber and both can help with constipation. Therefore, it’s best to eat a variety of high-fiber foods, include:

Whole Grains

Whole-grain foods to consider include:

  • Brown rice
  • Wholemeal bread
  • Quinoa
  • Barley
  • Oats
  • Bulgar

Choose whole grains over processed grains whenever possible. The germ, endosperm, and bran are all elements of grain that make up whole grains. These are good sources of fiber as well as a variety of nutrients. Because these components of the grain are removed during the refining process, refined grains like white bread and white rice have less fiber than whole-grain alternatives.

Fruits & Vegetables

fiber foods
Food contains fiber

Fiber is abundant in all fruits and vegetables. However, the following are some of the greatest resources:

  • Apples, bananas, oranges, strawberries, and raspberries are some of the fruits available. Fiber content ranges from 3 to 4 grams per serving. Make sure you eat the apple peel because it provides the majority of the fiber.
  • Vegetables with a dark hue. Carrots, beets, broccoli, and artichokes are examples of these foods. Vegetables with a darker color contain more fiber.
  • Potatoes. Russet, red, and sweet potatoes offer a minimum of 3g of fiber per medium-sized spud, including the skin.

See more: 5 Best Keto Smoothie For Constipation

Beans and Legumes

beans and legumes

Beans and legumes of all kinds are high in fiber. They’re also abundant in protein, as well as other vitamins and minerals, making them an excellent vegetarian meat substitute.

See also: Thrive Diet Plan that will help you lose weight with fresh fruits, vegetables without eating any animal products.

Toss them into soups, salads, and chilis for a quick fiber boost.

Beans and legumes that are popular include:

  • Navy beans
  • White beans
  • Black beans
  • Lentils
  • Split peas
  • Chickpeas
  • Kidney beans
  • Soybeans

Read more: Brat Diet recipes to soothe your upset stomach

Nuts & Seeds

nuts and seeds

Nuts are high in fiber and have many heart-healthy properties.

The biggest amounts of fiber are found in chia seeds (10g per oz) and flax seeds (8g per oz). They’re also abundant in omega-3 fatty acids, which are deficient in many people’s diets.

All types, on the other hand, include a significant quantity of fiber. Fiber-rich nuts and seeds include:

  • Sunflower seeds
  • Almonds
  • Walnuts
  • Pine nuts
  • Pistachios
  • Chia seeds
  • Flax seeds
  • Pumpkin seeds
  • Sesame seeds

Plenty of water


To help the fiber function better, drink water and other liquids like naturally sweetened fruit and vegetable juices and clear soups. Your stools should become softer and easier to pass as a result of this modification. Dehydration can also be avoided by drinking enough water and other drinks.

Staying hydrated is beneficial to your overall health and can aid in the prevention of constipation. Based on your size, health, activity level, and where you live, ask a health care expert how much fluids you should drink each day.

Also read: The Sirtfood Diet Plan: Pros, Cons, and What You Can Eat

Foods you should avoid in a constipation diet plan

Avoid foods that have little or no fiber to help prevent or treat constipation.

  • Avoid meals with prepared foods and processed foods
  • Chips
  • Fast food
  • Meat

What type of diet is suitable for constipation?

diet plan for constipation
What should we eat to get rid of constipation?

Many people consider the Mediterranean diet to be the best diet overall in 2022 to follow (2). It is highly recommended because of how nutritious it is as well as how long-term it may be followed.

Related: How to Eat a Vegetarian Mediterranean Diet for Lasting Weight Loss

The diet consists mostly of plant-based meals with high fiber content. It includes all of the high fiber foods stated above, as well as a lot of whole grains, nuts, seeds, legumes, fruits, vegetables, and healthy fats like olive oil.

The Mediterranean Keto Diet: What is it and What to Eat?

There’s a lot of evidence that a Mediterranean-style diet can assist with these things:

  • Lower weight sustainably (3, 4, 5)
  • Protect against type 2 diabetes (6, 7)
  • Lower inflammation (8, 9, 10)
  • Lower the risk of heart disease, stroke, and diabetes (11)

Many scientific communities and medical organizations support this Mediterranean diet as well

You should drink and explore more recipes of smoothie to help relieve constipation

3-day sample meal plan for constipation diet plan

Day 1

For the first day you should get used to whole grains like wholewheat bread and quinoa, as they provide fiber and prebiotics that are great for digestion.


White Bean & Avocado Toast

Drink 8-oz. cup of coffee

Drink 8-oz. glass of water

A.M. Snack

Mix 2 dried chopped apricots, chopped into 1/3 cup low-fat plain yogurt

Drink 8-oz. glass of water


Edamame Salad with Baby Beets and Greens

16-oz. glass of water

P.M. Snack

1/3 cup raspberries

Drink 8-oz. glass of water


Chickpeas Kale Quinoa Buddha Bowl
8-oz. glass of water

Before Bed

1 serving Healthy Gut Tonic with Chia

Daily Totals: 1,220 calories

Day 2

Day 2 will focus on eating fruits and vegetables to provide proper energy through nutrients such as fiber, vitamin A, vitamin C,…


Vanilla Coconut Overnight Oats

Drink 8-oz. cup of coffee

Drink 8-oz. glass of water

A.M. Snack

Half cup blueberries

Drink 8-oz. glass of water


Veggie and Hummus Sandwich

16-oz. glass of water

P.M. Snack

1 medium plum

Drink 8-oz. glass of water


Rainbow Grain Bowl with Cashew Tahini Sauce

Drink 8-oz. glass of water

Before Bed

1 serving Healthy Gut Tonic with Chia

Daily Totals: 1,206 calories

Day 3

Still high in fiber foods on day 3, offer foods like raspberries, beans and chia seeds at meals during the day, they will help you feel full and easy to digest.


1 cup Chia Pudding with Blueberries and Almonds

3 dried apricots

Drink 8-oz. cup of coffee

A.M. Snack

1 small peach

Drink 8-oz. glass of water


White Bean-Vegetable Salad

16-oz. glass of water

P.M. Snack

1/2 cup raspberries

Drink 8-oz. glass of water


Vegetarian Stuffed Sweet Potatoes with Hummus Sauce

Drink 8-oz. glass of water

Before Bed

1 serving Healthy Gut Tonic with Chia

Daily Totals: 1,225 calories

7-day constipation diet plan PDF

Download constipation diet plan for 7 days by medmunch.com here

MondayWhite-Bean Avocado ToastGreen Salad with Edamame & BeetsChickpea & Quinoa Buddha Bowl
TuesdayCoconut Overnight OatmealVeggie & Hummus SandwichRainbow Buddha Bowl with Cashew Tahini Sauce
WednesdayBlueberry-Almond Chia PuddingWhite Bean & Veggie SaladStuffed Sweet Potato with Hummus Dressing
ThursdayBroken Wheat PorridgeMixed Bean SaladRoasted Chana
FridayTomato and Watermelon SaladPanzanella SaladMed Chicken, Quinoa and Greek Salad
SaturdayBanana Yogurt PotsQuinoa and Stir-Fried VegSpicy Mediterranean Beet Salad
SundayBlueberry Oats BowlMoroccan Chickpea SoupGrilled Vegetables with Bean Mash

You can find all recipes of each meal above from Friday – Sunday in 7 day gout diet plan.

Recommend some good snacks between meal times

Eat 2 foods for each morning, lunch and don’t forget to serve healthy gut tonic with chia before bed.

Day 1

  • 2 dried apricots, chopped
  • 1/3 cup low-fat plain yogurt
  • 1/3 cup raspberries
  • 8-oz. glass of water
  • 1 serving Healthy Gut Tonic with Chia

Day 2

  • 1/2 cup blueberries
  • 8-oz. glass of water
  • 1 medium plum
  • 8-oz. glass of water
  • 1 serving Healthy Gut Tonic with Chia

Day 3

  • 1 small peach
  • 8-oz. glass of water
  • 1/2 cup raspberries
  • 8-oz. glass of water
  • 1 serving Healthy Gut Tonic with Chia

Also read: Leaky Gut Diet Plan: What Foods to Eat and Avoid for Gut Health

Daily to-dos and not to-dos to help you poop


  • Drink 8-10 glasses (2 liters) of water every day, and eat fiber-rich meals including whole grain cereals, legumes, fruits, and vegetables.
  • Exercise on a regular basis.
  • Probiotics should be taken on a daily basis since they increase the growth of good bacteria in your stomach.


  • Avoid refined foods and their derivatives such as white rice, maida, and white bread.
  • Caffeine and alcohol dehydrate you, so avoid them.
  • Frozen and processed meals should be avoided.
  • Red meat, greasy and fatty meals should be avoided.
  • Don’t consume too much milk.
  • Never use too many laxatives.

Constipation most commonly occurs when waste or stool moves too slowly through the digestive tract or cannot be eliminated effectively from the rectum, which may cause the stool to become hard and dry. However, we always have a way to improve our digestion system to get rid of constipation, constipation diet plan. Kerri Ann Jennings is always available to share useful information with you guys. Hope you love it, see you soon in some future posts about diet.

Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com


(1) What Is Constipation?

(2) Best Diets Overall 2022

(3) Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet

(4) Adherence to Mediterranean dietary pattern and menopausal symptoms in relation to overweight/obesity in Spanish perimenopausal and postmenopausal women

(5) Randomized, controlled nutrition education trial promotes a Mediterranean diet and improves anthropometric, dietary, and metabolic parameters in adults 

(6) Reduction in the incidence of type 2 diabetes with the Mediterranean diet

(7) Adherence to a Mediterranean diet and glycaemic control in Type 2 diabetes mellitus

(8) Comparative effect of two Mediterranean diets versus a low-fat diet on glycaemic control in individuals with type 2 diabetes

(9) Adherence to the Mediterranean Diet and Inflammatory Markers

(10) Anti-Inflammatory Effects of the Mediterranean Diet in the Early and Late Stages of Atheroma Plaque Development

(11) Mediterranean diet, cardiovascular disease and mortality in diabetes

See also

Free 7 day smoothie weight loss diet plan

What Is the ABC Diet Plan and Should You Try It?

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