DIET FOR PATIENTS WITH CONSTIPATION

DIET FOR PATIENTS WITH CONSTIPATION

HEMORRHOIDS
CONSTIPATION
HEMORRHOIDS
CONSTIPATION

Diet Plan for Constipation Patients

If you are experiencing constipation, a well-balanced diet with adequate soluble and insoluble fiber and plenty of fluids can be most beneficial.

Dietary Recommendation:

  1. Include foods that support Gut health, and avoid trigger foods as mentioned in Table 1.
  2. Stay well-hydrated with at least 2 liters of water daily; warm water in the morning can stimulate bowel movement.
  3. Have at least 2 seasonal fruits, with one citrus fruit (orange/sweet lime/ kiwi), and another sweet fruit (banana/papaya/beal/pear).
  4. Eat more leafy vegetables for added fiber and nutrition.
  5. Include fibrous grains like rolled oats, broken wheat, buckwheat, whole wheat, and millets.
  6. Incorporate dried fruits like figs, raisins, apricots, dates, and prunes as natural laxatives.
  7. Consider ginger or spice tea (cumin, coriander, fennel, carom seeds) post-meals to get relief from constipation symptoms.

Reference Meal Plan for Constipation

Morning
Afternoon
Night

Early Morning (6:00 AM)

• 1 glass warm water
• 1 tsp chia seeds/basil seeds with a squeeze of lemon juice OR overnight soaked in dates (3)

Breakfast (8:00 AM)

• 1 cup rolled oats porridge cooked in skim milk/water, topped with apple/banana
• 1 cup herbal tea (fennel/ peppermint/green tea)

Mid Morning Snack (11:00 AM)

• 2-3 soaked raisins /dried figs/prunes

Lunch (1:00 PM)

• 1 cup cooked rice OR 2 small wheat fulka
• 1 cup dal palak
• Chicken/fish curry (2-3 pieces) made with minimum spices

Note: Add ghee tempering in dal.

Afternoon Snack (4:00PM)

• 1 cup makhana (lotus seed), ghee roasted OR steamed sprouts

Note: If hungry in between, include a glass of buttermilk

Dinner (8:00 PM)

• 1 cup vegetable rice pulao OR 2 small bajra/ jowar fulka
• 1 cup bottle gourd curry
• 1 cup cucumber raita

Bed Time

• 1 cup warm milk with pinch of turmeric powder

GUT Healthy Super Foods to Include
Trigger Food to Avoid

Probiotic Foods
Yogurt, buttermilk, and fermented foods like Idli, dosas, dhokla, fermented kanji, kimchi, kefir, and kombucha

Processed Foods
• Sugary cereals, packaged snacks, processed meats, Frozen foods, sweets with artificial colors and flavors
• Foods containing Artificial Sweeteners

Fiber Rich Foods
• Foods high in Soluble Fiber: Oats, barley, chia seeds, apples, citrus fruits like oranges and sweet lime, figs, strawberries, carrots, peas and ladyfinger
• Foods High in Insoluble Fiber: Whole-wheat flour, wheat bran, millets like sorghum (jowar), pearl millet (bajra), foxtail millets (ragi), dals like Bengal gram (chana dal), green gram (moong dal), Kidney beans (rajma), vegetables, such as cauliflower, green beans are good sources of insoluble fiber

Low Fibre foods
Refined Flour Products:
White bread, pav, instant noodles, pasta, and biscuits

Prebiotic Foods
Onions, garlic, bananas, barley, and apples
Packaged fruit juices and soft drinks Excess intake of tea/coffee Alcohol

Healthy Fat Source
Cold pressed (kachhi ghani) oil – mustard, groundnut, coconut, olive oil, ghee, fatty fish, avocados, nuts like almonds and walnuts

Unhealthy Fat Sources
Refined oil, vanaspati, and excess intake of fried foods

Additional Tips:

  1. Replace cow’s milk with almond milk or soya milk in case of milk intolerance.
  2. Add wheat/oat bran to regular chapati dough for added fiber.
  3. Limit street and junk food intake for their low fiber and nutritional content.
  4. Create a healthy snacking routine eg. a serving of fruit/ steamed sprouts.
  5. Engage in regular physical activity to stimulate digestive tract muscles and promote bowel movements
  6. Practice stress-reduction techniques like meditation and deep breathing to support digestive health.
  7. Prioritize good quality sleep of at least 7 hours.

References:

  1. Huo J, Wu L, Lv J, Cao H and Gao Q (2022) Effect of fruit intake on functional constipation: A systematic review and meta-analysis of randomized and crossover studies. Front. Nutr. 9:1018502.
  2. Bellini, M., Tonarelli, S., Barracca, F., Rettura, F., et al. (2021). Chronic Constipation: Is a Nutritional Approach Reasonable? Nutrients, 13(10), 3386. https://doi.org/10.3390/nu13103386
  3. Borre, M., Qvist, N., Raahave, D., et al. (2015). The effect of lifestyle modification on chronic constipation. Ugeskrift laeger, 177(15), V09140498.
  4. Johns Hopkins Medicine. Wellness and Prevention. (n.d). Your Digestive System: 5 Ways to Support Gut Health. Available at https://www.hopkinsmedicine.org/health/wellness-and-prevention/your-digestive-system-5-ways-to-support-gut-health.