Diet plan for constipation

Introduction

Constipation occurs when the fecal mass remains in the colon for longer than 24-72 hrs after meal ingestion and there is decrease in a person’s normal frequency of defecation, especially if the stool is hard, dry or difficult to expel. Common reasons for constipation are:

  • A low fibre diet
  • Repeatedly ignoring the urge to go
  • Not drinking enough water
  • A lack of exercise

Dietary guidelines

  • Eating foods rich in dietary fibre especially soluble fibre helps in increasing stool bulk, produces more frequent stools, attracts water making stools soft and ease in elimination.
  • Maintain your body weight near to your ideal body weight.
  • Avoid junk foods especially prepared from refined flour.
  • Have plenty of water or fluids with at least 10-12 glasses of water.

Lifestyle modification

  • Have proper diet schedule.
  • Try to have a balanced diet.
  • Follow a regular exercise schedule.
  • Do not neglect the signs of elimination.

Foods allowed

  • Whole cereals like daliya
  • jowar
  • oatmeal
  • beans and whole pulses
  • fibrous fruits
  • vegetables especially GLVs
  • flaxseeds
  • anjeer
  • raisins

Foods avoided

  • Starchy foods like refined flour
  • sooji
  • banana
  • washed pulses
  • potatoes
  • sweet potato
  • fried foods
  • highly spiced foods.

Diet equation for calculation of calories intake

For males:
(66.47) + (13.75 * weight in kg) + (5.0 * height in cm) – (6.78 * Age in years)

For females:
(655.10) + (9.56 * weight in kg) + (1.85 * height in cm) – (4.68 * Age in years)

Sample menu according to Indian diet

Approx total calories:
Energy 2000 Kcal, Protein 75gm, Carbohydrates 365 gm, Fats 55 gm

Early morning:

Energy 110 kcal, Protein 5 gm, Fat 7.5 gm, CHO 8 gm

  1. Lemon water/plain water (1 glass) or Green tea/lemon tea (1 cup)
  2. Soaked almonds/walnuts (5 to 6)/ (1) along with flaxseeds half teaspoon
Breakfast: (with a gap of 1 hr)

Energy 280 kcal, Protein 15gm, Fat 10gm, CHO 60gm

  1. Milk-1 cup (200 ml) with daliya/oats/wheat flakes or High fibre stuffed chappati one (without fat) with skim milk curd (1 bowl) or multi grain / brown bread (2 to 3 slices)
  2. Egg/Paneer (1 poached or boiled white part/25gm) or Veg snacks like oats poha/veg daliya/brown bread poha (1 quarter plate)
Mid morning: (with a gap of 2 hrs)

Energy 120 Kcal, Protein 7.5gm, Fat 5gm, CHO 25gm

  1. Fresh fruit/fruit chat (1 bowl) or sprouted chat (1 bowl) or nutri poha (1 bowl)
Lunch: (with a gap of 2 hrs)

Energy 450 Kcal, Protein 18gm, Fat 10gm, CHO 96.5gm

  1. Salad- 1 bowl
  2. High fibre chappati (2 in quantity)
  3. Cooked Vegetable (1 bowl)
  4. Veg raita/cooked dal (1 bowl)
Evening tea: (with a gap of 2 ½ to 3 hrs)

Energy 170 Kcal, Protein 8 gm, Fat 5.5 gm, CHO 70 gm

  1. Tea/Green tea (1 cup)
  2. High fibre biscuits=2 or Roasted Channa 25gm or Sprouted Chat 25gm or Milkshake (apple or strawberry) 1 glass
Pre-dinner: (1 ½ hr before dinner)

Energy 370 Kcal, Protein 10.2 gm, Fat 8 gm, CHO 50 gm

  1. Soup (1 bowl) or Fruit Chat (1 bowl)
  2. Energy 80 Kcal, Protein 2 gm, Fat 0.5 gm, CHO 40gm
  3. Dinner (3 hrs before bedtime)
  4. Salad (1 bowl)
  5. High fibre chappati (1or2 in quantity)
  6. Cooked vegetable (1 bowl)
  7. Curd/cooked dal (1 bowl)
Post dinner: (1 hr before bedtime)

Energy 165 Kcal, Protein 7.25gm, Fat 7 gm, CHO 18 gm

  1. Hot milk (1 cup) with anjeer or dates
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