Constipation can be caused by several factors, including low fiber intake, dehydration, lack of physical activity, and certain medical conditions. Here’s a diet plan that can help improve constipation:
Breakfast:
– One bowl of oats or muesli with low-fat milk or almond milk, topped with chopped fruits and nuts
– One small bowl of papaya or pear
Mid-morning snack:
– One small bowl of mixed fruit salad with pomegranate seeds
Lunch:
– Two whole wheat chapatis with a side of mixed vegetable sabzi and a small bowl of brown rice
– One small bowl of dal with a side of steamed vegetables
– One small bowl of curd or vegan yoghurt
Afternoon snack:
– One small bowl of carrot or cucumber sticks with hummus or guacamole
Dinner:
– Two jowar or ragi rotis with a side of mixed vegetable curry and a small bowl of quinoa
– One small bowl of dal or lentil soup with a side of mixed vegetable salad
– One small bowl of vegan raita (made with cucumber, tomato, and vegan yoghurt)
Before bed:
– One small cup of warm water with a pinch of turmeric powder
It’s important to ensure that this diet provides enough fiber, fluids, and physical activity to aid bowel movements. Increase the intake of whole grains, fruits, vegetables, nuts, and seeds while limiting the intake of processed foods, refined carbohydrates, and caffeine. Consider drinking enough water and engaging in regular exercise to stimulate bowel movements. Consult with a registered dietitian or healthcare professional for personalized advice.
