Constipation is a common yet often overlooked digestive issue that affects millions of people globally. Constipation occurs when bowel movements become infrequent or challenging, often with fewer than three per week. Though it’s not typically a serious condition, chronic constipation can significantly impact one’s quality of life, leading to bloating, abdominal discomfort, and frustration.
While various factors can cause constipation, including lack of exercise, dehydration, stress, and certain medications, diet remains one of the most critical elements in managing and relieving constipation naturally. In this blog, we’ll discuss an effective Constipation Diet Plan, highlight foods that help or worsen the condition, answer some frequently asked questions like “Does poha cause constipation?”, and provide a practical diet chart for constipation patients.
What Causes Constipation?
Constipation can be triggered by:
- Low fibre intake
- Inadequate hydration
- Sedentary lifestyle
- Ignoring the urge to pass stool
- Certain medications or medical conditions (like Irritable Bowel Syndrome(IBS), thyroid disorders)
The good news? For many, simply adjusting the diet can bring significant relief.
How Diet Affects Constipation
Fibre adds bulk to your stool and helps it pass more easily through the digestive tract. Hydration keeps the stool soft, and probiotics support a healthy gut microbiome, improving bowel regularity. A well-structured constipation diet plan focuses on these core principles to restore digestive comfort.
Best Foods for Constipation Relief
Here are the top food groups to include in your constipation relief diet:
1. High-Fibre Foods
- Fruits: Papaya, guava, apple with skin, banana, berries, prunes, and pears
- Vegetables: Spinach, carrots, bottle gourd, broccoli, and sweet potatoes
- Whole Grains: Brown rice, oats, jowar, bajra, barley
- Legumes: Lentils (dal), chickpeas, kidney beans
Consume around 25-30 grams of fibre daily to support healthy digestion and consistent bowel movements.
2. Hydration is Key
- Drink 8–10 glasses of water daily
- Begin your morning by drinking a warm glass of water to aid digestion and promote hydration.
- Include herbal teas like ginger, fennel, or peppermint
- Avoid excessive caffeine, as it can dehydrate
3. Probiotic-Rich Foods
- Curd/yoghurt
- Fermented foods: Pickles (non-oily), kefir, sauerkraut
These foods introduce good bacteria into your gut, aiding digestion and stool passage.
Foods to Avoid or Limit
- Low- Fibre Processed Foods
- White bread, pizza, biscuits, instant noodles
- Packaged snacks lacking nutritional value
- Fried & Fatty Foods
- Deep-fried items slow down digestion
- Excess oils can delay gut motility
- Excessive Dairy
- Curd can aid digestion for many, but milk and paneer may contribute to constipation in certain individuals.
- Try plant-based milk like almond or oat if dairy affects you
Sample Constipation Diet Plan
(Diet chart for a constipation patient)
This diet chart includes fibre, hydration, and gut-friendly foods:
Morning (7:30 AM – 8:00 AM)
- 1 glass of warm water with lemon
- Soaked raisins or figs (4-5 pcs)
Breakfast (8:30 AM – 9:00 AM)
- Oats porridge with flaxseeds and chopped fruits (apple or banana)
- Herbal tea (fennel or ginger)
Mid-Morning Snack (11:00 AM)
- 1 guava or a handful of makhana
Lunch (1:00 PM – 1:30 PM)
- 1 bowl of dal (lentils)
- 1 cup brown rice or jowar roti
- Cooked fibrous vegetables (bottle gourd, spinach)
- A Small bowl of curd
Evening Snack (4:30 PM)
- Roasted chana or nuts (almonds, walnuts)
- Herbal tea
Dinner (7:30 PM – 8:00 PM)
- 1–2 multigrain rotis
- Vegetable soup or sautéed veggies
- 1 kiwi or papaya slice (optional)
Before Bed (10:00 PM)
- Warm water or triphala powder in water (optional, if advised by doctor)
Hydration Tips for Constipation Relief
- Keep a water bottle handy and sip throughout the day
- Add chia seeds to water for extra fibre
- Try jeera or ajwain water post-meal for digestion
Addressing Common Queries: Constipation Diet FAQs
Does poha cause constipation?
Poha (flattened rice) is light and easy to digest but low in fibre. If eaten alone regularly without fruits, vegetables, or seeds, it may contribute to constipation. Add vegetables and flax seeds to make it gut-friendly.
Is paneer good for constipation?
Paneer is rich in protein but lacks fibre. For people sensitive to dairy, paneer may slow digestion and worsen constipation. Use in moderation and balance with fibre-rich foods like spinach or oats.
Does jowar cause constipation?
No, jowar is high in dietary fibre and can promote digestion. However, overconsumption without adequate water may cause bloating or dryness in the stool. So always balance fibre intake with sufficient fluids.
Is besan good for constipation?
Yes, besan (gram flour) contains fibre, but in cooked forms like pakoras or chilla, the impact varies. Fried besan-based dishes should be avoided. Opt for steamed or lightly cooked preparations.
Is idli good for constipation?
Due to its fermentation, idli become more digestible and may support gut health effectively. However, it’s made with refined rice, which is low in fibre. Pair with fibre-rich sambhar or chutneys with vegetables for better results.
Is makhana good for constipation?
Yes, makhana (fox nuts) is light, easy to digest, and has moderate fibre content. When carefully roasted and consumed in controlled amounts, it can aid digestion and promote gut health.
Is curd good for constipation?
Curd contains beneficial probiotics that support gut health by promoting a balanced gut flora. It helps improve bowel regularity for many individuals. However, those with lactose intolerance may experience the opposite effect.
Lifestyle Tips for Constipation Relief
Diet is essential, but not the whole story. Here are some lifestyle practices to complement your constipation diet plan:
- Exercise regularly: Walking, yoga (especially poses like Pawanmuktasana), and light stretching stimulate bowel movements.
- Don’t ignore the urge: Delaying bowel movements can lead to harder stools.
- Chew food properly: By breaking down food in advance, it lightens the digestive process and supports easier absorption.
- Manage stress: Chronic stress can affect your gut; try deep breathing, meditation, or journaling.
Conclusion
A well-structured Constipation Diet Plan can dramatically improve your digestive health. Focus on high-fibre foods, stay well-hydrated, include probiotics, and avoid processed, low-fibre, and fried items. Be mindful of foods like poha, paneer, jowar, and curd they’re not inherently bad, but how and how much you consume matters.
Remember, diet alone may not resolve chronic constipation. If symptoms persist despite lifestyle changes, consult a Gastroenterologist specialist in Ahmedabad, Dr Varun Bajaj, for personalised care.
For personalised diet plans and consultation, contact Dr. Varun Bajaj’s clinic today.
