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 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 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 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 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?
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.
Breakfast
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
Lunch
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
Dinner
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,…
Breakfast
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
Lunch
16-oz. glass of water
P.M. Snack
1 medium plum
Drink 8-oz. glass of water
Dinner
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.
Breakfast
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
Lunch
16-oz. glass of water
P.M. Snack
1/2 cup raspberries
Drink 8-oz. glass of water
Dinner
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
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Monday | White-Bean Avocado Toast | Green Salad with Edamame & Beets | Chickpea & Quinoa Buddha Bowl |
| Tuesday | Coconut Overnight Oatmeal | Veggie & Hummus Sandwich | Rainbow Buddha Bowl with Cashew Tahini Sauce |
| Wednesday | Blueberry-Almond Chia Pudding | White Bean & Veggie Salad | Stuffed Sweet Potato with Hummus Dressing |
| Thursday | Broken Wheat Porridge | Mixed Bean Salad | Roasted Chana |
| Friday | Tomato and Watermelon Salad | Panzanella Salad | Med Chicken, Quinoa and Greek Salad |
| Saturday | Banana Yogurt Pots | Quinoa and Stir-Fried Veg | Spicy Mediterranean Beet Salad |
| Sunday | Blueberry Oats Bowl | Moroccan Chickpea Soup | Grilled 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
DO:
- 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.
DON’T DO:
- 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
References
(3) Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet
(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
(9) Adherence to the Mediterranean Diet and Inflammatory Markers
(11) Mediterranean diet, cardiovascular disease and mortality in diabetes
See also
