The Best Foods To Include In Your Diet Plan For Constipation Relief

Are you feeling blocked up and uncomfortable? Dealing with constipation is a real pain, but the good news is that you can improve your digestive health by making simple changes to your diet. This blog will discuss the best foods to include in your diet plan for constipation relief.

Including the right foods in your meals can make all the difference in getting things moving smoothly again. A constipation diet plan should focus on proper hydration and foods high in fiber, like vegetables, fruits, whole grains, and legumes.

So, let us discuss everything you need to know about managing constipation through your diet. We will understand the symptoms and causes of constipation and discover the best Indian diet plan for relief.

What Is Constipation?

According to a survey conducted by the Indian Society of Gastroenterology, close to a quarter of the adult Indian population suffers from chronic constipation, with a substantial increase in urban areas.

Constipation is a common digestive issue that affects millions of people worldwide. Put simply, it refers to difficulty in passing stools or infrequent bowel movements. When you are constipated, your stool becomes hard and dry, making it harder to eliminate.

The frequency of bowel movements varies from person to person. Still, if you are going less than three times a week and experiencing discomfort or strain during elimination, chances are you are dealing with constipation.

It is a common digestive problem that affects people of all ages but is more common in older adults and women. Constipation can be caused by a variety of factors, such as a low-fiber diet, dehydration, lack of physical activity, and certain medical conditions, such as irritable bowel syndrome (IBS).

A healthy diet plan for constipation can help you manage its symptoms and give relief from the discomfort.

What Are The Symptoms Of Constipation?

When it comes to constipation, recognizing the symptoms is crucial for understanding and addressing the issue. While everyone’s experience may differ slightly, there are some common signs of constipation to look out for.

1. Difficulty Passing Stools: According to NIDDK, fewer than three bowel movements a week is a common symptom of constipation. You may find difficulty passing stool or feeling that you have not completely emptied your bowels. Stools may be hard, dry, and lumpy, making them painful to pass.

2. Straining During Bowel Movements: Another common symptom of constipation is straining during bowel movements. This can cause discomfort and pain in the lower abdomen.

3. Abdominal Discomfort Or Pain: Constipation can cause abdominal discomfort or pain. This can range from mild to severe cramping.

4. Bloating: Constipation can cause bloating, which is a feeling of fullness or tightness in the abdomen.

5. Nausea: In some cases, constipation can cause nausea, a feeling of sickness, or the urge to vomit.

6. Fatigue: People with Constipation may feel sluggishness or fatigue. It could be due to toxins building up in the body as waste sits in the colon for longer periods.

7. Loss Of Appetite: Some people with constipation may experience a loss of appetite. A proper diet plan for constipation that includes gut-health foods can solve this.

Suppose you experience constipation along with symptoms such as rectal bleeding, blood in your stool, persistent abdominal pain, inability to pass gas, vomiting, fever, lower back pain, or unexplained weight loss. In that case, you must see a doctor right away.

Remember, not everyone with constipation will experience all of these symptoms. The severity and duration of symptoms may vary depending on the underlying cause of constipation.

Causes Of Constipation

What are the causes of constipation? It is a common question many people have when trying to understand why their digestive system is malfunctioning. Several factors can contribute to constipation, and it is important to identify them to find relief:

• Lack Of Fiber In The Diet: Fiber helps add bulk to your stool and makes it easier for it to pass through your intestines. When you do not consume enough fiber, your stools become hard and difficult to pass, leading to constipation.
  
• Lack Of Physical Activity: Exercise stimulates bowel movements by increasing muscle contractions in the intestines. If you lead a sedentary lifestyle or spend most of your day sitting, it can slow digestion and lead to constipation.
• Dehydration: When you are not drinking enough water, your body tries to conserve fluids by absorbing more water from your stools. This can result in dry and hard stools that are difficult to eliminate. So, know how to stay hydrated and include lots of fluids in your diet plan for constipation.
  
• Certain Medications: Pain medications, opioids, antidepressants, antacids containing calcium or aluminum, iron supplements, and diuretics are some examples of medications that may contribute to this condition.
  
• Ignoring The Urge To Have A Bowel Movement: Ignoring the urge to have a bowel movement can lead to constipation as the stool gets harder and drier the longer it stays in the colon.
  
• Changes In Routine: Changes in routine, such as travel, can disrupt the digestive system and cause constipation.
  
• Pregnancy: Hormonal changes during pregnancy can slow down the digestive system and lead to constipation.
  
• Aging: As we age, the digestive system may get weaker or slow down, making it more difficult to pass stools.
  
• Stress: Chronic stress can affect the digestive system and lead to constipation.
  
• Certain Medical Conditions: Certain medical conditions, such as irritable bowel syndrome (IBS). diabetes, hypothyroidism, and Parkinson’s disease can cause constipation
  
• Bowel Obstruction: A physical obstruction in the colon or rectum can cause constipation.
  
• Inflammatory Bowel Disease: Inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis, can cause constipation.
  
• Eating Disorders: Eating disorders, such as anorexia nervosa and bulimia, can cause constipation due to inadequate intake of food and fluids.

So, you must maintain a healthy lifestyle and follow a proper diet plan for constipation to deal with this issue. If you experience chronic or severe constipation, talk to your doctor to determine the underlying cause and develop an appropriate constipation treatment plan.

Benefits Of A High Fiber Diet For Constipation

Fiber is essential to a healthy diet and is crucial in maintaining regular bowel movements. Including fiber-rich foods in your diet can provide numerous benefits for constipation relief.

The Academy of Nutrition and Dietetics recommends 25 grams (g) of fiber per day for women and 38 g for men. Here are the reasons:

1. Adds Bulk And Softens The Stool: Fiber adds bulk to the stool, making it easier to pass through the digestive system. This helps prevent stool from becoming hard and dry, which can lead to constipation. By promoting proper digestion and regularity, fiber ensures that waste moves smoothly through the intestines.

2. Maintains Gut Health: It acts as a prebiotic, providing nourishment for beneficial bacteria in the gut. These bacteria are key in keeping the digestive system functioning optimally and preventing constipation.

3. Helps In Weight Loss: Furthermore, including adequate fiber in your diet can help regulate blood sugar levels and promote weight management.

When you consume high-fiber foods, they take longer to digest, leading to slower absorption of sugars into the bloodstream. It helps stabilize blood sugar levels and reduces cravings for unhealthy snacks.

4. Maintains Bowel Health: A high-fiber diet plan for constipation can lower the risk of developing hemorrhoids and small pouches in the colon (diverticular disease). It may also reduce the risk of colorectal cancer.

5. Lower Cholesterol Levels: Soluble fiber found in beans, oats, flaxseed, and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein (LDL) or “bad” cholesterol levels.

Adding fiber-rich foods such as fruits, vegetables, whole grains, and legumes into your daily diet can significantly relieve constipation and improve overall digestive health. So make sure to prioritize these dietary choices for optimal gastrointestinal function!

5-Day Sample Meal Plan For Constipation

Constipation can be a frustrating and uncomfortable condition that affects many people. Fortunately, making some simple changes to your diet can help provide relief.

If you’re looking for an Indian diet plan to combat constipation, here is a sample for your reference:

Day 1
Meal 1	A Glass Of Warm Water With A Squeeze Of Lemon
Meal 2	Methi (Fenugreek) Paratha With Curd
Meal 3	Apple Slices With A Handful Of Almonds
Meal 4	Palak And Chana Dal (Split Chickpeas) Curry With Brown Rice
Meal 5	Cucumber And Mint Raita
Meal 6	A Bowl Of Papaya
Meal 7	Bhindi Masala With Whole Wheat Roti And Mixed Salad
Meal 8	A Small Bowl Of Curd With A Teaspoon Of Flaxseeds

Day 2
Meal 1	A Cup Of Herbal Tea
Meal 2	Poha With Peas And Peanuts
Meal 3	Banana With A Handful Of Walnuts
Meal 4	Moong Dal (Green Gram) Khichdi With A Side Of Beetroot And Carrot Salad
Meal 5	Greek Yogurt With A Sprinkle Of Chia Seeds
Meal 6	An Orange Or Any Citrus Fruit
Meal 7	Rajma Curry With Quinoa And Steamed Broccoli
Meal 8	A Cup Of Turmeric Milk

Day 3
Meal 1	A Glass Of Warm Water With A Dash Of Honey
Meal 2	Ragi Dosa With Coconut Chutney
Meal 3	Guava Slices With A Handful Of Pistachios
Meal 4	Lauki And Dal Curry With Brown Rice And Tomato And Onion Salad
Meal 5	A Smoothie With Banana, Spinach, And A Tablespoon Of Flaxseeds
Meal 6	A Bowl Of Mixed Berries
Meal 7	Baingan Bharta With Whole Wheat Roti And Mixed Green Salad
Meal 8	A Small Bowl Of Curd With A Teaspoon Of Chia Seeds

Day 4
Meal 1	A Cup Of Green Tea
Meal 2	Whole Wheat Upma With Mixed Vegetables
Meal 3	Kiwi Slices With A Handful Of Cashews
Meal 4	Dal Tadka With Quinoa With Mixed Veg Salad
Meal 5	Carrot And Beetroot Juice
Meal 6	A Bowl Of Watermelon Cubes
Meal 7	Paneer Tikka With Brown Rice And Tossed Green Salad
Meal 8	A Small Bowl Of Curd With A Teaspoon Of Sunflower Seeds

Day 5
Meal 1	A Glass Of Warm Lemon Water
Meal 2	Vegetable Oats Upma
Meal 3	Pineapple Slices With A Handful Of Almonds
Meal 4	Chole Curry With Whole Wheat Chapati With Cucumber And Mint Raita
Meal 5	1 Pear With 1 Tablespoon Of Peanut Butter
Meal 6	1 Cup Of Low-Fat Yogurt With Strawberries
Meal 7	Paneer Tikka With Brown Rice And Tossed Green Salad
Meal 8	A Small Bowl Of Curd With A Teaspoon Of Flaxseeds

This is a sample diet plan for constipation for your reference. For a more detailed and personalized diet, please connect with a registered dietician.

11 Foods To Eat If You Have Constipation

Are you planning to follow a proper Indian diet plan to combat constipation? Then, here is a  high fiber foods chart for constipation that you should consider including in your diet:

1. Prunes: Dried plums, known as prunes, are widely used as a natural remedy for constipation. They are rich in insoluble fiber, which increases the amount of water in the stool and adds bulk. 

• Prunes also contain sorbitol, a sugar alcohol that can help pull water into the colon and cause a laxative effect in some people.

2. Apples: A medium-sized apple contains around 4.4 gm of fiber, most of which is pectin, which can help increase stool frequency and decrease stool hardness and duration. Eating apples with the skin on can further increase their fiber content.

3. Pears: Pears are high in sorbitol and fructose, which may have laxative properties. They are also fiber-rich foods, with one medium-sized pear containing 5.5 grams of fiber.

• It is generally advised to eat pears whole for the most benefits. Also, it is best to drink pear juice for children whose intestinal function has not matured yet.

4. Figs: Raw or dried figs are a great source of fiber that promotes a healthy bowel and relieves constipation. Around 75g of dried and raw figs contain 7.3g and 2g of fiber, respectively. It is one of the best foods for constipation issues.

• You can include figs in your diet plan for constipation by adding them to your fruit salads, juices, or smoothies. But eating them in whole form is the best way to increase fiber intake.

5. Berries: Blueberries, strawberries, cranberries, etc., are fiber-rich with high water content and can help soothe constipation. A cup of blackberries contains 8gm of fiber and is one of the best fruits for constipation.

• A cup of blackberries contains eight grams of dietary fiber and 62 calories. Blackberries contain a sugar called xylitol, which has laxative effects. 

• They are also a good source of antioxidants and can be eaten as a snack or added to smoothies and yogurt.

6. Oats: Oats are a rich source of fiber, particularly oat bran, which is the outer covering of the grain. It can help improve the frequency and consistency of stools. In fact, adding around 8 g of oat bran to your diet every day can reduce the need for laxatives.

• Mix oat bran with wheat flour, granola mixes, or bakery items to incorporate oat bran into your diet. However, use oat bran instead of ready-to-eat oats as the latter contains less fiber than oat bran.

7. Nuts: Nuts are a great source of dietary fiber, which can help promote healthy digestion and prevent constipation. According to a study by Mast Producing Trees, nuts rich in fiber can aid in bowel movements by increasing stool volume and making poop more effective. 

• Almonds, pecans, and walnuts are some of the best nuts to include in a diet plan for constipation, as they have the highest fiber content.

8. Spinach: It is a leafy vegetable loaded with fiber and rich in various minerals and vitamins that can improve digestion. A cup of spinach containing around 4g of fiber can help add bulk to stools and make it easier to move through the gut.

• You can include this leafy vegetable in your diet in several ways to take advantage of all the benefits spinach offers. You can add spinach to smoothies or salads or make palak parathas and palak paneer.

  

9. Sweet Potatoes: Sweet potatoes are a fiber-rich alternative to regular potatoes, with a medium-sized sweet potato containing around 3.8g of soluble and insoluble fiber. 

• These fibers work together to improve bowel movement and add weight to stools, making them an effective way to ease constipation.

• You can enjoy sweet potatoes boiled, roasted, or even steamed or mashed and added to curries or salads to increase your fiber intake. Try this sweet potato chaat recipe from Fitelo’s kitchen!

10. Whole Grains: Whole grains, such as brown rice, barley, quinoa, and whole wheat bread, are high in fiber and can help alleviate constipation. They are also a good source of vitamins and minerals.

• When planning a high-fiber diet for constipation, opting for whole grains instead of refined ones is always best. This is because whole grains contain the germ, endosperm, and bran, essential nutrients and fiber sources.

• So, include bran flour, such as wheat or oat bran flour, in your diet plan for constipation instead of other options.

11. Flaxseed: It is one of the traditional medicines for constipation, used as a natural laxative. Roasted flaxseeds are an excellent soluble and insoluble fiber source, with a tablespoon containing about 3g of fiber. It can help soften stools by acting as a sponge and retaining water.

• When fermented by gut bacteria, the fiber is broken down into short-chain fatty acids, which increase motility and stimulate bowel movements.

• Include them in your breakfast cereals, and fruit smoothies, or use them in salads. Add flaxseed powder to wheat flour or milk to boost your fiber intake.

Further, staying hydrated is crucial for maintaining regular bowel movements, so drink plenty of water throughout the day! Try Green tea, which contains compounds that can stimulate bowel movements and relieve constipation.

Including these foods into your constipation diet plan and drinking enough fluids will help regulate your digestive system naturally! Some people also consume Isabgol or Psyllium husk as a natural laxative. There are several Isabgol benefits for digestive and gastrointestinal problems.

Foods To Avoid In A Constipation Diet Plan

Managing constipation is not just about what you eat but also what you avoid. Certain foods can impair the symptoms of constipation and make matters worse. 

Here are some foods you should avoid if you’re dealing with constipation.

1. Processed Foods: Processed foods like fast food, frozen meals, and snack foods are often low in fiber and high in fat, which can contribute to constipation. They also tend to be high in sodium, causing dehydration, and should not be included in a diet plan for constipation.

• Some examples of processed foods you should avoid are instant noodles, potato chips, packaged snacks, sugary beverages, frozen foods, canned foods, and ready-to-eat meals.

2. Dairy Products: Dairy products like cheese and ice cream are low in fiber and high in fat, which can contribute to constipation. Consuming excess dairy products can slow digestion and reduce bowel movements, leading to constipation.

• Additionally, some people may be lactose intolerant, which means they have difficulty digesting lactose, a sugar found in milk and other dairy products. This can cause digestive problems such as bloating, gas, and diarrhea, worsening constipation.

3. Red Meat: Red meat is high in fat and low in fiber, which can slow down bowel movements and lead to constipation. It is one of the gastritis foods to avoid that can also increase your risk of colon cancer and other health problems.

• Additionally, red meat is rich in protein, which requires a lot of water to digest. If there is insufficient water in the digestive system, the stool can become hard and difficult to pass, leading to constipation.

4. Fried Foods: Fried foods like french fries and fried chicken are high in fat and low in fiber, which can contribute to constipation. They can also cause heartburn and indigestion, which can make constipation worse.

• Additionally, fried foods are often cooked in oils high in saturated and trans fats, which can contribute to digestive problems. Hence, you should not add them to your diet plan for constipation.

• In India, some examples of fried foods that should be avoided if you have constipation are samosas, pakoras, vadas, and puris. These foods are often made with refined flour, which is low in fiber, and are deep-fried in oil.

5. Refined Grains: During the refining process, the outer layers of the grain, which contain fiber, are removed, leaving the inner part of the grain, which is low in fiber. Consuming excess refined grains can slow digestion and reduce bowel movements, leading to constipation.

• They also tend to be high in sugar and calories, which can lead to weight gain and other health problems. So avoid white bread, white rice, white pasta, and other processed foods made with refined flour.

6. Alcohol: Alcohol works to reduce the secretion of antidiuretic hormone (ADH) that signals the body to hold on to water. When people have less ADH, they tend to pee more. Dehydration from alcohol consumption can contribute to constipation because the body needs water for stool to absorb.

• According to Medical News Today, alcohol can affect peristalsis or intestinal movement in different ways. This means that alcohol slows down gastrointestinal motility, which can lead to constipation.

7. Unripe Bananas: Unripe bananas are high in starch and low in fiber, which can contribute to constipation. The starch in unripe bananas is resistant to digestion and can cause stool to become hard and difficult to pass. So avoid this food in your diet plan for constipation.

• It is better to consume ripe bananas in moderation. They contain a large amount of pectin, which binds to the stools. It pulls out water from the intestinal tract, resulting in dehydrated stools.

By avoiding these problematic foods and focusing on eating more fiber-rich options, you will be well on your way toward better digestive health!

Best Drinks For You To Relieve Constipation

Staying hydrated is key to maintaining optimal digestive function and preventing constipation. So, what should a constipated person drink? Let’s explore some beverages that can help get things moving smoothly.

1. Prune Juice: Prune juice is another excellent choice for relieving constipation due to its high content of fiber, sorbitol, and natural laxatives called phenolic compounds.

• Soak 5-6 prunes in 1/4 cup of hot water for 30 minutes to make this. Blend the soaked prunes with 3/4 cup of additional water for 30-60 seconds, strain and chill the juice before drinking it.

2. Lemon Water: Are you aware that lemon juice is an excellent source of vitamin C and antioxidants that can help soften the stools and ease constipation? Yes, it is! So, try including lemon water in your daily routine to improve your digestive health.

• By drinking a glass of lemonade or adding 2 tsp of lemon juice to a glass of warm water in the morning, you can benefit from its detoxifying properties and speed up excretion. 

3. Aloe Vera Juice: Add aloe vera juice to your diet plan for constipation as it contains bioactive compounds that can act as natural laxatives. Moreover, it has lubricant qualities that can help restore hydration to the body. Give it a try and see how it works for you.

• To soothe constipation and improve IBS symptoms, try drinking a glass of Aloe Vera juice mixed with lemon juice on an empty stomach. This can help regulate bowel movements and promote better digestive health.

4. Herbal Teas: Some herbal teas, such as senna tea, contain compounds that can help stimulate bowel movements and alleviate constipation. Other teas, such as ginger tea with mint and lemon, can help improve digestion and reduce inflammation in the gut.

• Peppermint tea is another excellent option that can help relieve constipation. It has antispasmodic properties that can help relax the muscles in the digestive tract, allowing for easier bowel movements.

• Fennel tea is also a great choice as it can help reduce bloating and gas contributing to constipation.

5. Apple Juice: It contains a type of soluble fiber called pectin, which works by forming a gel-like substance in the gut that can help soften stools and make them easier to pass.

• Moreover, apple juice can also help promote hydration, which is essential for maintaining regular bowel movements. However, as it is high in sugar, you should consume apple juice in moderation as a part of a diet plan for constipation.

• Always choose organic, unfiltered apple juice that contains the pulp and skin of the apple. This will provide you with the most fiber and nutrients.

6. Jaggery Drink: Jaggery works by promoting the growth of good bacteria in the gut, which can help improve digestion and alleviate constipation. It has a mild laxative effect and can help regulate bowel movements.

• This healthy water also helps maintain electrolyte balance in the body, which is essential for maintaining regular bowel movements.

• To make a jaggery drink, you can dissolve a small piece of jaggery in a glass of warm water or milk and drink it on an empty stomach in the morning.

7. Triphala Water: Triphala is a blend of three fruits – amla, haritaki, and bibhitaki – that are known for their digestive and laxative properties. Triphala promotes the growth of good bacteria in the gut, which can help improve digestion and alleviate constipation.

To make Triphala water, mix one teaspoon of Triphala powder in a glass of warm water and drink it before bedtime.

Taking these drinks into your daily routine and a high-fiber diet will greatly improve your chances of finding relief from constipation. Remember to consult with a health specialist or registered dietitian before starting these.

Effective Tips To Get Rid Of Constipation

One of the most effective ways to eliminate constipation is by making lifestyle changes and incorporating certain habits into your daily routine. Here are a few constipation remedies to help you find relief:

• Increase Your Fiber Intake: Fiber adds bulk to your stool and helps it move through the digestive system more easily. Include whole grains, fruits, vegetables, and legumes in your diet plan for constipation.

• Stay Hydrated: Drinking adequate water throughout the day can soften stools and make them easier to pass. Aim for at least eight glasses of water per day.

• Get Moving: Regular exercise improves overall health and stimulates bowel movements. Engage in activities like walking, jogging, or yoga for constipation to promote regularity.
  
• Establish A Toilet Routine: Try to go to the bathroom simultaneously every day, preferably after meals when the colon is naturally stimulated.
  
• Avoid Holding It In: Do not delay or ignore it when you feel the urge to have a bowel movement, as this can lead to further constipation problems.
  
• Use A Footstool: Using a footstool while sitting on the toilet can help you poop in a squatting position. It promotes a more natural and comfortable bowel movement position.
  
• Avoid Processed Foods: Processed foods, such as fast food and frozen meals, are often low in fiber and can contribute to constipation.
  
• Take Probiotics: Probiotics are good bacteria that can help regulate your digestive system and promote regular bowel movements.
  
• Practice Good Toilet Habits: Avoid straining or pushing too hard while using the bathroom. Take your time and allow your body to release waste naturally.
  
• Take A Warm Bath: A warm bath can help relax your muscles and promote bowel movements.
  
• Try Natural Laxatives: Add certain foods, such as prunes, figs, and flaxseeds, to your diet plan for constipation. They can act as natural laxatives and help relieve the discomfort.
  
• Massage Your Abdomen: Massaging your abdomen in a circular motion can help stimulate bowel movements and relieve constipation.

If these tips do not provide relief or if your symptoms persist, it is always advisable to consult with a healthcare professional for further guidance on managing constipation effectively.

How Can A Dietitian Help You With Constipation?

If you are struggling with constipation, a registered dietitian can help you develop a personalized nutrition plan to relieve your symptoms and improve your overall digestive health.

A dietitian can help you identify high-fiber foods to improve digestion and regular bowel movements. They can also help you develop healthy eating habits and lifestyle changes that can help prevent constipation in the future.

Some of the ways a dietitian can help with constipation include:

1. Identify High-Fiber Foods: A dietitian can help you identify foods high in fiber, such as fruits, vegetables, whole grains, and legumes. These foods can help promote healthy digestion and regular bowel movements.

2. Develop A Meal Plan: A dietitian can help you develop a meal plan customizable to your individual needs and preferences. They can help you identify foods high in fiber and other nutrients that promote healthy digestion.

3. Provide Education And Support: A dietitian can provide education and support to help you make healthy choices and develop healthy habits that can prevent constipation in the future.

You can consider consulting with registered dietitians of Fitelo. They can develop a personalized diet plan for constipation to help relieve your symptoms and improve your overall digestive health.

Conclusion

When finding relief from constipation, your diet plays a crucial role. Including the right foods in your constipation diet plan promotes regular bowel movements and improves overall digestive health.

Including fiber-rich foods in your diet is essential as they add bulk to your stool and help it move through the intestines more easily. Include apples, oranges, bananas, broccoli, spinach, whole grains, lentils, chickpeas, nuts, and seeds in your constipation diet.

In addition to a well-balanced meal plan for constipation relief, staying hydrated is key. Drinking plenty of water throughout the day helps soften stools by adding moisture. Also, intake herbal teas, buttermilk, prune juice, aloe vera juice, jaggery drinks etc for more hydration.

If you find yourself struggling with chronic constipation despite making dietary changes on your own, consult our Fitelo experts. They can create personalized meal plans for your specific needs and guide you on portion sizes and cooking methods in the diet plan.

Frequently Asked Questions

What Indian Food Is Good For Constipation?

Foods like whole wheat chapati, brown rice, lentils, and leafy greens are good for constipation as they are high in fiber and can help regulate bowel movements. Additionally, fruits like papayas, prunes, and figs have a natural laxative effect and can help relieve constipation.

Can I Eat Rice In Constipation?

Yes, you can eat rice as a part of your diet plan for constipation if you choose the right type of rice. Brown rice is a better option than white rice as it is higher in fiber, which can help regulate bowel movements and relieve constipation.

What Are the 10 Most Constipating Foods?

Some of the most constipating foods include red meat, dairy products, processed foods, fried foods, eggs, bananas, white bread, chocolate, processed snacks, and unripe green bananas. These foods are often low in fiber and high in fat and sugar, which can slow down digestion and cause constipation.

Which Dal Is Best For Constipation?

Moong dal is considered to be the best for constipation. It is high in fiber and protein and can help regulate bowel movements. Additionally, moong dal is easy to digest, which can be helpful for people who experience constipation due to digestive issues.

What Fluid Is Best For Constipation?

Some good options for fluids to relieve constipation include water, prune juice, warm juices, decaffeinated teas, and hot lemonade. Drinking a hot beverage may also help stimulate bowel movements.

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Disclaimer

This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.