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Diet chart Plan for your constipation may overwhelm you at the beginning but with the proper understanding and dedicated practice, you can indulge in this healthy reformed diet to ease your constipation problems.
Constipation is a common digestive disease that at some point in time everybody suffers it. Given the sedentary lifestyle and busy schedules, people are found suffering more than ever. The US National Library of Medicine shows that 33% of the adult population is affected by chronic constipation. More than adults nowadays teens are found suffering from constipation problems.
The following reasons could be the cause of your constipation problems:
The inclusion of high fiber in your diet chart plan helps you to avoid irregular bowel movements. But apart from that, a timely diagnosis is crucial for constipation treatment. There are two types of constipation – acute and chronic. If your constipation persists for more than three weeks then you should consult with your doctor.
Chronic constipation may even lead to cancer. Moreover, chronic constipation treatments are often expensive and tiring. One should be cautious enough to treat themselves during the initial stages. The symptoms of constipation include bloodstains in the stool, difficulty in bowel movement, irregular bowel movements, vomiting, and abdominal cramps.
When undergoing constipation treatment, following a proper diet is an essential part. It will help you to recover fast and heal on time. Given below is the diet plan that will help you to deal with your constipation problems:
|BREAKFAST||Whole wheat porridge or Veg upma|
|MID MEAL||Coconut water or Buttermilk|
|LUNCH||one small bowl of rice + daal + Spinach + curd|
|EVENING SNACK||7-8 cashew nuts or flaxseed|
|DINNER||2 chapati +daal or plain khichdi|
|BREAKFAST||One veg dosa /idli + one boiled egg|
|MID MEAL||Fresh fruits/ sprouts|
|LUNCH||1 cup of rice + 150 grams of chicken + salad|
|EVENING SNACK||One cup of poha|
|DINNER||2chapati + bitter gourd curry|
|BREAKFAST||One Brown Bread Sandwich + one apple|
|MID MEAL||One cup of mixed veg salad|
|LUNCH||Two chappatis or one cup of rice + one small bowl of beans + a small bowl of curd|
|EVENING SNACK||Dry fruits or a dosa|
|DINNER||Simple plain khichdi|
|BREAKFAST||2 wheat parathas of own choice +green chutney|
|MID MEAL||A bowl of berries and pears|
|LUNCH||One cup of rice + soybean curry + salad|
|EVENING SNACK||A handful of dry fruits or plain popcorn|
|DINNER||Two chapatis + daal|
|BREAKFAST||A cup of veg poha or rava uttapam + green chutney|
|MID MEAL||Coconut water or a glass of buttermilk|
|LUNCH||A small bowl of rice + fish curry + a small cup of legumes|
|EVENING SNACK||One plain veg dosa|
|DINNER||Two chapatis + beans curry|
|BREAKFAST||One small bowl of oats with fruits of own choice + dry fruits|
|MID MEAL||A small bowl of sprouts|
|LUNCH||A bowl of rice + legumes + curd|
|EVENING SNACK||Lentil soup|
|DINNER||A small of boiled plain rice + plain daal|
|BREAKFAST||Rava dosa or Two parathas + curd + green chutney|
|MID MEAL||One avocado or one small cup of pears and orange|
|LUNCH||A bowl of rice + daal + green veggies curry + tomato chutney|
|EVENING SNACK||One cup of veg soup|
|DINNER||Two chapatis with veg curry and daal|
While preparing the diet chart plan for your constipation, you should be aware of food items to include and avoid for better results. Here is the list of foods that you can consume depending on your choice and taste:
Make sure you include fruits that contain high fiber in your diet chart plan. Fruits like blueberries, raspberries, pears, avocadoes, orange, grapes, lime, apricots, and coconut are good for your constipation problems.
Canned fruits and unripe fruits should be avoided.
Green leafy vegetables, broccoli, cabbage, kale, fenugreek leaves, lettuce, bitter gourd, okra, pumpkins, sweet potatoes, beans, spinach, celery, artichoke, and coriander leaves are good to include in your diet chart plan.
Frozen and stale vegetables should be avoided.
Whole wheat, oats, quinoa, corn, millet, brown rice, barley are good for constipation whereas refined flour and white bread are advised to avoid. All kinds of legumes are good to include in your diet plan. White rice is good to consume as it has carbohydrates but make sure you do not overdo it.
Low-fat milk and curd are always good to include in your diet. Low-fat homemade cheese and organic ghee is a must item for a healthy diet. Ghee supplies an essential good fat to your body. Condensed milk and cream cheese should be avoided.
Your diet plan will work effectively only if you maintain a healthy lifestyle. Here are some noted measures you can indulge upon to fight constipation:
Constipation is a common digestive disorder that affected many. Along with the proper rich fiber diet, it is essential to move your body. Daily movement of your body will act as a booster to your prescribed diet. One should be aware of what to consume and what to avoid when enrolled on a specific diet.