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Diet Chart for Constipation

Constipation is a common and annoying condition nowadays. The patients feel huge difficulty in passing stools or they are not able to pass stools even for 4-5 continuous days. Headache, flatulence, heartburn, stomach ache, vomiting, nausea are some common causes seen in constipation.

Constipation Causes​

Constipation is related to Vibandha in Ayurveda, it implies vitiated Vata dosha and blocked channels.

From an Ayurvedic point of view, Vata dosha is responsible for constipation because it is dry and cold in nature and it handles movement and elimination as a result, imbalance of this element leads to constipation.

To simplify it further, Vata dosha is divided into 5 subtypes:

  • Prana Vata,
  • Udana Vata,
  • Vyana Vata,
  • Samana Vata
  • Apana Vata.

Apana Vata is a type that regulates downward movement in charge of the undisturbed movement of bowels. Constipation occurs when the purpose of Apana Vata gets disrupted. It affects the colon and its muscles. The consumption of foods that are low in fiber and nutrition content are also the causes of developing constipation.

In this segment, you will learn about the Ayurvedic diet chart for constipation including foods to avoid when constipated, and the diet chart for constipation.

Diet for Constipation

Constipation can be treated by doing some alterations in eating habits. Your health depends on what you eat. Follow the given diet chart to get rid of constipation in a paced manner.

Below is the list of foods that patients suffering from constipation should follow.

FOODS TO CONSUME FOODS TO AVOID
✔️ Cereals: Quinoa, Millet, Corn, Soya flour, Finger millet flour, Brown rice, Porridge, Whole wheat bread, Oats, Bran, Barley ❌ Whole refined flour, White rice, Whitebread
✔️ Fruits: All fruits ❌ All packed and canned fruits, Unripe bananas
✔️ Vegetables: All vegetables ❌ All packed and canned vegetables
✔️ Pulses: All pulses, legumes, soybean, and its products ❌ Dried and frozen pulses
✔️ Dairy Products: Low-fat milk (Occasionally), Low-fat yogurt, Low-fat cheese, Low-fat curd, Skimmed milk, and Buttermilk ❌ Condensed milk, Cream cheese, Full-fat yogurt, Whole milk, and cream
✔️ Spices: Black pepper, Limited salt, Fenugreek, Coriander, Carom, Cumin, Mint, Turmeric, and Fennel ❌ Peppers and Red chili powder
✔️ Drinks: Amla juice, Lemon water, Aloe Vera juice, Bitter Gourd juice, Wheatgrass juice, Carrot juice, Soya milk, and Homemade soup ❌ Canned and packed drinks, Alcohol, Carbonated beverages, Caffeinated drinks
✔️ Flesh foods: Boiled egg (Only white portion) ❌ All flesh foods
✔️ Dry fruits and seeds: Hemp seeds, Almond, Hazelnuts, Walnuts, Pumpkin seeds, Sesame seeds, Flax seeds, Dried raisins, and apricots ❌ Cashew nuts and Peanuts
✔️ Oils: Rice bran oil, Canola oil, Soybean oil, Olive oil, Mustard oil, Groundnut oil, and cow ghee ❌ Butter, Coconut oil, Palm oil, Cream, and Unsaturated fats
✔️ Other foods: Tofu, Coriander, and mint chutney, Jaggery, Honey and Homemade things ❌ All bakery products, biscuits, cakes, puddings, pastry, ice-cream, spicy foods, pickles, deep-fried foods, noodles. Maggie, pasta, or any junk foods

 

Day Wise diet chart for constipation

Sunday Diet Plan 

 Early Morning – Warm fennel (Saunf) water

 Breakfast (8- 8.30 AM): Papaya smoothie

Mid-Morning meal (11 AM -12 PM): Salad

 Lunch (2 PM): Chapatti(s) and Dal

Evening (4 PM to 5 PM): Chia seed water

Dinner (7 PM to 8 PM): Ghiya sabzi and Chapatti(s)      


Monday Diet Plan

 Early Morning – Warm fennel (Saunf) water

 Breakfast (8- 8.30 AM): Poha

Mid-Morning meal (11 AM -12 PM): Salad

 Lunch (2 PM): Tori/ ghiya and wheat/jaun Chapatti(s)

Evening (4 PM to 5 PM): Chia seed water

Dinner (7 PM to 8 PM): Moong dal and jaun (Barley) Chapatti(s)


Tuesday Diet Plan

 Early Morning – Warm fennel (Saunf) water

 Breakfast (8- 8.30 AM): Vegetable oats

Mid-Morning meal (11AM -12 PM): Salad

 Lunch (2 PM): Oats Chapatti(s) and palak

Evening (4 PM to 5 PM): Chia seed water

Dinner (7 PM to 8 PM): Pumpkin sabzi and Chapatti(s)  


 Wednesday Diet Plan

Early Morning – Warm fennel (Saunf) water

 Breakfast (8- 8.30 AM): Idli(s) and coconut chutney

Mid-Morning meal (11 AM -12 PM): Steamed sprouts followed by coconut water after 30 minutes

 Lunch (2 PM): Dal kneaded jaun roti with a bowl of curd

Evening (4 PM to 5 PM): Chia seed water

Dinner (7 PM to 8 PM): Ghiya soup


Thursday Diet Plan

 Early Morning – Warm fennel (Saunf) water

 Breakfast (8- 8.30 AM): Oats apple smoothie

Mid-Morning meal (11 AM -12 PM): Coconut water with goond katira

 Lunch (2 PM): Oats chapatti(s) with ghiya and chana dal

Evening (4 PM to 5 PM): Chia seed water with lemon

Dinner (7PM to 8 PM): Ghiya and pumpkin soup


 Friday Diet Plan

 Early Morning – Warm fennel (Saunf) water

 Breakfast (8- 8.30 AM): Oats chilla with curd

Mid-Morning meal (11 AM -12 PM): A bowl of Papaya

 Lunch (2 PM): Oats chapatti(s) with dal and egg bhurji*

Evening (4 PM to 5 PM): Chia seed water and a handful roasted chana after sometime

Dinner (7PM to 8 PM): Oats apple smoothie


Saturday Diet Plan

 Early Morning – Warm fennel (Saunf) water

 Breakfast (8- 8.30 AM): Uttapam with mint coriander/coconut chutney

Mid-Morning meal (11 AM -12 PM): Steamed salad followed by coconut water with goond katira

 Lunch (2 PM): Roasted chicken / Jaun chapatti

Evening (4 PM to 5 PM): Triphala water (1 tsp mixed in 500ml warm water)

Dinner (7 PM to 8 PM): Ghiya soup or Moong Dal soup.


WATER INTAKE SHOULD BE 3 TO 3.5 LITRES EVERYDAY.

*If you have kidney disorder or any other ailment then, speak to your doctor about the total amount of water intake allowed.

There is no portion restriction on the number of Chapattis but also remember excess of it will lead to weight gain.

 Doctor Tips:

  1. Go for a walk for at least 30 minutes
  2. Consume whole fruit rather than fruit juices
  3. Don’t skip meals especially breakfast.
  4. Drink 8-10 glasses of water daily
  5. Take proper care of hygiene and sanitary conditions
  6. Consume herbal fennel tea twice daily

Frequently asked questions:

 Q1: What relieves constipation fast?

Ans: To get rid of constipation quickly, you can use Ayurvedic medicines and alter some dietary habits. Consume fiber-rich foods, and drink plenty of water.

 Q2: What should I eat to avoid constipation?

Ans:  While suffering from constipation, it’s suggested to avoid low fiber and high-fat food items such as potato chips, ice cream, cheese, red meat, hot dogs and hamburgers. These foods can stall the passage of food through the bowels.

 Q3: Which foods are good for constipation?

Ans: Whole grains, including oatmeal, wheat and bran flake cereals. Legumes such as chickpeas, soybeans, kidney beans, black beans, and lentils in moderation (Avoid if you have gas or acidity issues). Fruits like prunes, pears, oranges, berries and apple with the skin on.

 Q4: Are bananas good for constipation?

Ans: Eating green, unripe bananas can lead to constipation while ripe bananas are rich with soluble fibers and can eliminate constipation issues.

 Q5: Which drinks make you poop?

Ans: You can include pear juice, apple juice, and prune juice in your diet for relieving constipation. Also, goond katira (Tragacanth gum), chia seeds, fennel water is very useful.

Find a Diet Consultation Online: Get Personalized Consultation

At Life Aveda, we provide personalized diet consultation. In this, a doctor discusses the medical history of patients, does the root analysis on causes. After the deep analysis, the doctor suggests a diet chart for constipation as per their needs and requirement. To book a Consultation call on us at +91 7743002520 or click on the button to schedule an appointment with our expert doctors.

NOTE – These dietary guidelines may vary from patient to patient according to their medical parameters. These are generalized guidelines that might be helpful in constipation.

References:

  1. https://www.vedicus.com/diet-plan-for-constipation
  2. https://www.lybrate.com/topic/constipation-diet-plan
  3. https://www.healthline.com/nutrition/best-foods-for-constipation

More Articles to Reads:

Diet chart for constipation in Hindi

Diet Chart for Irritable Bowel Syndrome (IBS) Patients

Diet Plan for Ulcerative Colitis

About Dr. Ranjana Kaushal

Dr. Ranjana Kaushal (MD Ayurveda) has 8 years of experience in the field of Ayurveda. Right now she is working as an Ayurveda consultant with Life Aveda. She has immense knowledge about herbs, their uses, and formulations. She has published articles related to many herbs and diseases in an international journal. She is also a degree holder in yoga and naturopathy. Read More..

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