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.

Foods you should eat in a constipation diet plan

what to eat on constipation diet plan
Food you should eat to prevent constipation

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.

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.

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.

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 to follow. It is highly recommended because of how nutritious it is as well as how long-term it may be followed.

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.

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

  • Reduce weight sustainably
  • Protect against type 2 diabetes
  • Reduce inflammation
  • Reduce the risk of heart disease, stroke, and diabetes

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

7-day constipation diet plan PDF

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.


  • 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.

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