Diet Plan for Constipation

Constipation, if you are suffering from it, you should have a proper diet plan to reduce the problem of constipation. Try to make it your habit for the benefit to be longer-lasting. Constipation is a common health problem in most people living in developed countries due to intake of low fibers, which is mostly due to eating less fresh vegetables and fruits. The following diet plan is very helpful for constipation:

Early morning:

In the morning after getting up, you should make it a habit to take a glass of lukewarm water with lemon approximately 300 – 400 ml of water is recommended.

Breakfast:

Your breakfast should consist of a cup of tea or a glass of milk, bread (preferably brown bread) with butter or cheese, vegetable sandwich and some fruits like apple, orange, strawberry, etc. (try to avoid bananas, which contain high iron and may lead to constipation).

Lunch:

Lunch should be with plenty of vegetables and fruits (depending on the local availability of fruits and vegetables) and whole-grain cereals (depending on the culture and tradition it may be bread, rice, or food made from whole wheat powder, etc.). There should be a liberal amount of salad with cucumber and tomatoes etc.

Evening snacks:

It should be with tea/coffee with some fruits and a milkshake.

Dinner:

Dinner should be with vegetable soup, vegetable noodles, whole grain cereals, bread, and mixed vegetable salad.

Important points to remember in constipation:

Avoid foods with high iron content (some examples of food with high iron are banana, jaggery, eggplant, French beans, etc.).

Drink plenty of water or fruit juice.

Consume high fiber foods and avoid low fiber foods (high fiber diets are generally natural foods and low fiber diets are generally processed and refined foods). Meat and other animal foods also contain less fiber and should be restricted, if you are suffering from constipation