Diet plan for constipation

Oct 02, 2015

For a healthy routine it is essential to have a clear bowel movement as our stomach is root to many disorders. Therefore constipation can be painful and harmful.

Introduction

Constipation occurs when the fecal mass remains in the colon for longer than 24-72 hrs after meal ingestion and there is decrease in a person’s normal frequency of defecation, especially if the stool is hard, dry or difficult to expel. Common reasons for constipation are:

A low fibre diet
Repeatedly ignoring the urge to go
Not drinking enough water
A lack of exercise

Dietary guidelines

Eating foods rich in dietary fibre especially soluble fibre helps in increasing stool bulk, produces more frequent stools, attracts water making stools soft and ease in elimination.
Maintain your body weight near to your ideal body weight.
Avoid junk foods especially prepared from refined flour.
Have plenty of water or fluids with at least 10-12 glasses of water.

Lifestyle modification

Have proper diet schedule.
Try to have a balanced diet.
Follow a regular exercise schedule.
Do not neglect the signs of elimination.

Foods allowed

Whole cereals like daliya
jowar
oatmeal
beans and whole pulses
fibrous fruits
vegetables especially GLVs
flaxseeds
anjeer
raisins

Foods avoided

Starchy foods like refined flour
sooji
banana
washed pulses
potatoes
sweet potato
fried foods
highly spiced foods.

Diet equation for calculation of calories intake

For males:
(66.47) + (13.75 * weight in kg) + (5.0 * height in cm) – (6.78 * Age in years)

For females:
(655.10) + (9.56 * weight in kg) + (1.85 * height in cm) – (4.68 * Age in years)

Sample menu according to Indian diet

Approx total calories:
Energy 2000 Kcal, Protein 75gm, Carbohydrates 365 gm, Fats 55 gm

Early morning:

Energy 110 kcal, Protein 5 gm, Fat 7.5 gm, CHO 8 gm

Lemon water/plain water (1 glass) or Green tea/lemon tea (1 cup)
Soaked almonds/walnuts (5 to 6)/ (1) along with flaxseeds half teaspoon

Breakfast: (with a gap of 1 hr)

Energy 280 kcal, Protein 15gm, Fat 10gm, CHO 60gm

Milk-1 cup (200 ml) with daliya/oats/wheat flakes or High fibre stuffed chappati one (without fat) with skim milk curd (1 bowl) or multi grain / brown bread (2 to 3 slices)
Egg/Paneer (1 poached or boiled white part/25gm) or Veg snacks like oats poha/veg daliya/brown bread poha (1 quarter plate)

Mid morning: (with a gap of 2 hrs)

Energy 120 Kcal, Protein 7.5gm, Fat 5gm, CHO 25gm

Fresh fruit/fruit chat (1 bowl) or sprouted chat (1 bowl) or nutri poha (1 bowl)

Lunch: (with a gap of 2 hrs)

Energy 450 Kcal, Protein 18gm, Fat 10gm, CHO 96.5gm

Salad- 1 bowl
High fibre chappati (2 in quantity)
Cooked Vegetable (1 bowl)
Veg raita/cooked dal (1 bowl)

Evening tea: (with a gap of 2 ½ to 3 hrs)

Energy 170 Kcal, Protein 8 gm, Fat 5.5 gm, CHO 70 gm

Tea/Green tea (1 cup)
High fibre biscuits=2 or Roasted Channa 25gm or Sprouted Chat 25gm or Milkshake (apple or strawberry) 1 glass

Pre-dinner: (1 ½ hr before dinner)

Energy 370 Kcal, Protein 10.2 gm, Fat 8 gm, CHO 50 gm

Soup (1 bowl) or Fruit Chat (1 bowl)
Energy 80 Kcal, Protein 2 gm, Fat 0.5 gm, CHO 40gm
Dinner (3 hrs before bedtime)
Salad (1 bowl)
High fibre chappati (1or2 in quantity)
Cooked vegetable (1 bowl)
Curd/cooked dal (1 bowl)

Post dinner: (1 hr before bedtime)

Energy 165 Kcal, Protein 7.25gm, Fat 7 gm, CHO 18 gm

Hot milk (1 cup) with anjeer or dates