High Fiber Diet Plan for Constipation - Best Indian Food to Eat

There could be many reasons for constipation. They could be a combination of one or more of the following reasons:

1. Lifestyle choices (eating low-fibre foods, poor water intake, stress, change in daily routines, etc.)
2. Medical conditions (intestinal obstruction, diabetes, irritable bowel syndrome, lazy bowel syndrome, etc.)
3. Medications (antinausea, anticonvulsants, antidepressants, pain-relieving medication, etc.)
4. Pregnancy

The most common reason for constipation is our diet's lack of water and fibre. So a high-fibre diet for constipation can immediately improve bowel movements and has other health benefits. For example, it helps the body to:

1. Improve bowel movement: Fibre-rich food help increases weight and soften it for easy passage.
2. Maintain bowel health: A high-fibre diet helps lower the risk of developing haemorrhoids or other small pouches in the anorectal region. It also helps prevent colorectal cancer.
3. Lower cholesterol: evidence has shown that high-fibre food help reduces cholesterol, blood pressure and inflammation.
4. Regulate blood sugar levels: Soluble and insoluble fibres can help reduce the absorption of sugar and maintain blood sugar levels in diabetic patients.
5. Manage healthy weight: High-fibre diet help maintains a healthy body weight as fibre-rich food tends to be more filling. Thus an individual will not feel hungry and eventually eat less.
6. Helps prevent intestinal cancer: Evidence has shown that a high-fibre diet can help reduce the risk of dying from all sorts of intestinal cancer. 

But what to eat when constipated is the main query. Keep reading to learn the best Indian diet for constipation.

You always have the option to take care of yourselves by adopting healthy diets and lifestyle changes to ease constipation in the long run. However, we always struggle with what food to eat during constipation. Well, below is the best Indian diet for constipation:

Morning Drink

1. Start the day by drinking one or two glasses of water.
2. Add some sabja or chia seeds to a glass of warm water. Let the seeds swell up (15-20 mins), add a little lemon juice, and drink it. 

Vegetables and Fruits

1. At least add five servings of vegetables and fruits daily. 
2. Most vegetables and fruits are high in fibre which relieves and prevents constipation. 
3. Include vegetables like spinach, carrots, broccoli, cauliflower, pumpkin, beetroot, green beans, brussels sprouts, etc.
4. Include fruits like apples, pears, bananas, oranges, berries (strawberries, blueberries, raspberries, custard apples), etc., in your daily diet as part of a high-fibre diet for constipation. 

Whole Grains

1. Adding whole grains to the diet can be an excellent choice. Choose foods with whole grains listed as their first ingredient, not ‘enriched flour’ or ‘multipurpose flour’, which is nothing but refined wheat flour or maida. 
2. For example, whole wheat flour is made from whole wheat grain, and ‘wheat flour’ is not. 
3. Whole grains in diet improve the health of the gut and bowel movement. 
4. Add unprocessed wheat, brown rice, maize, oats, etc., to the diet. 

Legumes and Beans

1. Add legumes to your diet plan for constipation as they substitute the meat intake. 
2. Legumes are an excellent source of dietary fibre. 
3. Adding them two to three times a week to the diet can help improve constipation. 
4. Add legumes like chana dal (Bengal gram), tur dal (red gram), kulthi (horse gram), moong dal (green gram), kidney beans, lentils, green peas, lima beans, etc., to the diet. 

Nuts and Seeds

1. Nuts and seeds can also be a wholesome, high-fibre snack. These are good choices for increasing fibre content in the form of mid-meal snacks. 
2. Adding nuts and seeds to a salad bowl can provide extra fibre too. 
3. Snack on nuts and seeds rather than eating chips and dips. 
4. Use nuts like peanuts, almonds, walnuts, etc., and seeds like flax seeds, sunflower seeds, chia seeds, popcorn, etc., to improve bowel movement and relieve constipation. 

Curd

1. Dahi or curd contains probiotics that are great for maintaining gut health.
2. It improves the gut microbiome and bowel movement, which may help combat constipation. 

Drink Tea after a Meal

1. Brew some ginger or spice (fennel, cumin, coriander, ajwain) in water, strain and drink the tea. 
2. These spices are rich in fibre that will help digestion and relieve constipation. 

For constipation, what to eat will always be a big question. However, if you want to relieve constipation for good, you can follow the below diet plan:

Breakfast

1. 1 cup of fruit (apple, oranges)
2. 2 bananas
3. 1 cup of berries (strawberries, blueberries, raspberries)
4. ¼ cup of nuts and seeds

Lunch

1. 2 Chapati with vegetable gravy
2. 1 bowl of rice, dal, with salad
3. ¾ cup brown rice with leafy vegetable
4. 1 vegetable sandwich (whole grain bread)

Dinner

1. ½ cup of lentils or beans
2. 2 chapati with leafy vegetable
3. 1 slice of whole grain bread with a bowl of vegetables.
4. 1 bowl of rice and mixed vegetable curry. 

Please consult your physician or dietician before consuming this diet plan. 

The diet for a constipation patient includes avoiding food items that have less or no fibre content, like:

1. Biscuits
2. Soft drinks
3. Chips
4. Instant foods
5. Pickles or other preserved foods
6. Refined foods like pasta, noodles, pizza etc.
7. Deep-fried foods
8. Processed foods (hot dogs, sausages)
9. Meat
10. Fast foods (burgers, French fries, colas)
11. Pre-packaged foods (snack foods, frozen meals).

Along with the high-fibre diet for constipation, one must change their lifestyle for better results. Below are some of the lifestyle tips that one can consider during constipation.

1. Eat small meals
2. Drink plenty of water and keep yourself hydrated
3. Do some light exercise such as walking or jogging every morning
4. Try to take less stress in life
5. Get enough sleep
6. Use the bathroom whenever you have the urge for a bowel movement

A happy gut is a source of energy for a happy mind and body. But what to eat when constipated? A good diet, plenty of water, and regular exercise will help you keep constipation at bay. Simple essential Indian foods are part of high-fibre diets for constipation. These include whole grain foods (chapati, bread), fruits and veggies (apples, bananas, berries), lentils, beans, nuts, and seeds, which have the power to take care of your constipation. 

If you are still struggling with what to eat when constipated, finding it difficult to find the best dietician near you, or want a tailored diet for constipation, feel free to contact the personal care team of HexaHealth. We are always happy to help! You can also visit our website to learn more about constipation or related information on constipation. 

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