Constipation can occur due to various reasons, even without an obvious cause. However, making changes to your diet and lifestyle can often have a positive impact on this condition.
Increasing your intake of high-fiber foods is one of the most effective ways to address constipation-related issues.
By incorporating more fiber-rich foods into your daily meals, you may begin to notice improvements in your symptoms.
This article provides a comprehensive overview of following a diet for constipation, including a sample 7-day plan featuring daily meals and a corresponding shopping list.
View 7 Day Constipation Diet Plan PDF
How Diet Affects Constipation
Diet can play a crucial role in managing constipation by influencing the consistency and regularity of bowel movements. There are a number of factors that can help:
- Eating enough fiber: This is essential for preventing and relieving constipation, as fiber adds bulk to the stool and promotes smooth passage through the digestive system. Including fiber-rich foods such as fruits, vegetables, whole grains, and legumes can help increase fiber intake.
- Staying hydrated: Drinking enough water and fluids helps soften the stool and maintain proper bowel function. Not drinking enough water can result in dehydration, leading to dry and hardened stools that are difficult to pass.
- Avoiding trigger foods that can contribute to constipation, such as processed foods and those low in fiber, is important. Processed foods, low-fiber foods, excessive dairy consumption, and foods high in fat and sugar are common culprits that can contribute to constipation.
- Eating at consistent times: This can also aid in managing constipation. Establishing regular meal patterns and maintaining a routine helps regulate the digestive system.
Constipation Diet Foods to Choose
In terms of your diet, you should focus on two things:
- Drink plenty of fluids
- Avoid alcohol
- Increase fiber in your diet
The main groups of foods you should be trying to add to your diet include:
View 7 Day Constipation Diet Plan PDF
Whole Grains
Good choices for whole-grain foods include:
- Barley
- Oats
- Bulgar
- Brown rice
- Wholemeal bread
- Quinoa
Be sure to choose whole grains over refined grains. Whole grains contain parts of a grain including the germ, endosperm, and bran. These are important sources of a number of nutrients as well as fiber.
The refining process removes these parts of the grain, meaning refined grains such as white bread and white rice are lower in fiber than their whole-grain alternatives.
Fruits & Vegetables
All fruits and vegetables have good amounts of fiber. However, some of the best sources include:
- Apples, bananas, oranges, strawberries, raspberries. These generally have 3-4 grams of fiber per serving. Make sure you eat the skin of the apple, as this contains most of the fiber.
- Dark-colored vegetables. These include foods like carrots, beets, broccoli and artichokes. Darker vegetables tend to have more fiber.
- Potatoes. Medium-sized potatoes like russet, red and sweet potatoes have a minimum of 3g per medium-sized spud including the skin.
Beans and Legumes
All types of beans and legumes contain lots of fiber. They’re also high in protein and other vitamins and minerals, making them a perfect veggie alternative to meat.
Add them to soups, salads and chilis for an easy fiber boost to your meal.
Popular beans and legumes include:
- Navy beans
- White beans
- Black beans
- Lentils
- Split peas
- Chickpeas
- Kidney beans
- Soybeans
Nuts & Seeds
Nuts provide many health heart-healthy benefits as well as fiber.
Chia seeds (10g per oz) and flax seeds (8g per oz) have the highest quantities of fiber. They are also high in omega-3 fatty acids which many people don’t get enough of.
However, all kinds have good amounts of fiber. Nuts and seeds high in fiber include:
- Chia seeds
- Flax seeds
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Almonds
- Walnuts
- Pine nuts
- Pistachios
What Type of Fiber do I Need?
There are two types of fiber: soluble and insoluble.
Soluble fiber gives stool bulk. Insoluble fiber helps speed up the transit of food in the digestive tract and helps prevent constipation.
Most plant foods contain some of each fiber and both can help with constipation. Therefore, it’s best to eat a variety of high fiber foods.
View 7 Day Constipation Diet Plan PDF
What’s the Best Constipation Diet Plan?
The Mediterranean diet is often ranked as the number 1 diet to follow. It is highly recommended both because of how healthy it is and how sustainable it is to follow over the long term.
The diet is made up of predominantly plant-based foods with high fiber content. It contains all the high-fiber foods mentioned previously, including high consumption of whole grains, nuts, seeds, legumes, fruits, vegetables, and healthy fats such as olive oil.
There is lots of evidence to suggest a Mediterranean-style diet can help with the following:
- Protect against type 2 diabetes (1, 2)
- Reduce inflammation (3, 4, 5)
- Reduce the risk of heart disease, stroke, and diabetes (6, 7)
- Reduce weight sustainably (8, 9, 10).
The Mediterranean diet is often recommended by the scientific community. Many health organizations support following a Mediterranean diet, including:
Constipation Diet Meal Plan
Sample Menu
In the meal plan are recipes for breakfast, lunch and dinner.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Mon | Blueberry Blues Porridge | Greek Salad | Haddock Risotto |
| Tues | Basil & Spinach Scramble | Falafel Wraps | Eggplant & Lentil Bake |
| Wed | Tomato & Watermelon Salad | Carrot, Orange & Avocado Salad | Mediterranean Chicken, Quinoa & Greek Salad |
| Thurs | Blueberry Blues Porridge | Mixed Bean Salad | Grilled Vegetables with Bean Mash |
| Fri | Basil & Spinach Scramble | Panzanella Salad | Salmon & Chickpea Salad |
| Sat | Tomato & Watermelon Salad | Spiced Carrot & Lentil Soup | Chicken Gyros |
| Sun | Blueberry Blues Porridge | Moroccan Chickpea Soup | Spicy Mediterranean Beet Salad |
Snacks are recommended between meal times. Some good snacks include:
- A handful of nuts or seeds
- A piece of fruit
- Carrots or baby carrots
- Berries or grapes
View 7 Day Constipation Diet Plan PDF
Day 1: Monday
Breakfast: Breakfast Blues Porridge
Nutrition
- Calories – 347
- Protein – 15g
- Carbs – 42g
- Fat – 15g
Prep time: 5 minutes
Ingredients (for 2 people)
- ½ cup (50g) porridge oats
- ⅚ cup (200ml) milk
- ½ tsp vanilla extract
- 2 tbsp Greek yogurt
- ⅛ cup (25g) chia seeds
- ¾ cup (150g) blueberries
- ⅓ cup (25g) flaked almonds
Instructions
- Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute. Once the oats have softened, add some of the blueberries.
- Place the mixture into two bowls and add any remaining berries and almonds.
Lunch: Greek Salad
Nutrition
- Calories – 273
- Protein – 6g
- Carbs – 14g
- Fat – 24g
Prep time: 5 minutes
Ingredients (for 2 people)
- ⅘ cup (120g) cherry tomatoes,
- 1 cucumber, peeled, deseeded and roughly chopped
- ½ red onion, thinly sliced
- ⅓ (60g) or about 16 Kalamata olives
- 1 tsp dried oregano
- ⅓ cup (50g) feta cheese, crumbled
- 2 tbsp olive oil
Instructions
- Place all of the ingredients in a large bowl and lightly season. Serve with wholemeal bread.
Dinner: Haddock Risotto
Nutrition
- Calories – 508
- Protein – 40g
- Carbs – 46g
- Fat – 15g
Prep time + cook time: 45 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 1 large leek, thinly sliced
- ⅓ cup (150g) risotto rice, such as arborio or carnaroli
- 1 ½ cups (350ml) vegetable stock
- ½ cup (125ml) milk
- 9-10 oz (280g) smoked haddock,
- skinned and cut into large chunks
- 2 tbsp Greek yogurt
- 1 ⅔ cups (50g) baby spinach
Instructions
- Heat oven to 400F (200C). Heat the oil in an oven-proof dish over a medium heat. Cook the leek for 4-5 minutes, until just tender. Add the rice and stir for 2 extra minutes.
- Add the stock and milk, bring to a boil and simmer for 5 minutes. Add the haddock on top. Cover with foil and bake in the oven for 18 minutes until the rice is tender.
- Add the Greek yogurt and spinach and season. Cover the pan again and leave to rest out of the oven for 3 minutes before serving.
View 7 Day Constipation Diet Plan PDF
Day 2: Tuesday
Breakfast: Tomato and Watermelon Salad
Nutrition
- Calories – 177
- Protein – 5g
- Carbs – 13g
- Fat – 13g
Prep time + cook time: 5 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 1 tbsp red wine vinegar
- ¼ tsp chilli flakes
- 1 tbsp chopped mint
- ⅘ cup (120g) cherry tomatoes, chopped
- 1 ⅔ cups (250g) watermelon, cut into chunks
- ⅔ cup (100g) feta cheese, crumbled
Instructions
- For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
- Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.
Lunch: Falafel Wraps
Nutrition
- Calories – 424
- Protein – 21g
- Carbs – 44g
- Fat – 21g
Prep time + cook time: 12 minutes
Ingredients (for 2 people)
- 2 wholemeal wraps
- 4 falafels (about 3.5 oz / 100g)
- ½ avocado
- Small bunch of parsley, chopped
- 1 lemon, juiced
- 1 tbsp harissa
For the tahini sauce:
- ¼ cup (60g) Greek yogurt
- ½ tbsp tahini
- ½ lemon, juiced
- 1 garlic clove, crushed
- ¼ tsp ground cumin
Instructions
- To make the tahini sauce, add the ingredients plus some seasoning to a bowl and mix together.
- Heat a dry frying pan over a medium heat and warm the flatbread for 1 minute, flipping halfway through. Spoon some tahini sauce on the flatbread along with the falafel and tahini. Scatter the parsley, squeeze the lime juice and add the harissa. Roll and serve.
Dinner: Eggplant Lentil Bake
Nutrition
- Calories – 444
- Protein – 17g
- Carbs – 52g
- Fat – 20g
Prep time + cook time: 60 minutes
Ingredients (for 2 people)
- 1 eggplant / aubergine, sliced lengthways
- 2 tbsp olive oil
- ⅓ cup (70g) lentils
- 2 onions, finely chopped
- 2 garlic cloves, finely chopped
- ¾ cup (150g) cooked butternut squash
- 7 oz can (200g) chopped tomatoes
- ½ small pack basil leaves
- ⅓ cup (60g) feta
Instructions
- Heat oven to 425F (220C). Add oil to each eggplant side. Lay on baking sheets, season and bake for 15-20 minutes, turning once. Cook lentils following pack instructions.
- Heat oil in frying pan. Add onions and garlic and cook until soft. Add squash & tomatoes, plus ½ can of water. Simmer for 10-15 minutes until the sauce thickens. Stir in lentils, basil & seasoning.
- Spoon layer of lentils into baking dish, then eggplant slices and repeat. Scatter feta and bake for 15 more minutes until cheese is golden.
View 7 Day Constipation Diet Plan PDF
Day 3: Wednesday
Breakfast: Basil & Spinach Scramble
Nutrition
- Calories – 294
- Protein – 16g
- Carbs – 8g
- Fat – 24g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 2 tbsp olive oil
- ⅔ cup (100g) cherry tomatoes
- 4 eggs
- ¼ cup (60ml) milk
- handful basil, chopped
- 6 cups (180g) baby spinach
- black pepper
Instructions
- Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper and basil.
- Remove the tomatoes from the pan and place on the plates. Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Once set, add to the plates and serve.
Lunch: Carrot, Orange and Avocado Salad
Nutrition
- Calories – 177
- Protein – 5g
- Carbs – 13g
- Fat – 13g
Prep time + cook time: 5 minutes
Ingredients (for 2 people)
- 1 orange, plus zest and juice of 1
- 2 carrots, halved lengthways and sliced with a peeler
- 35g / 1 ½ cups rocket / arugula
- 1 avocado, stoned, peeled and sliced
- 1 tbsp olive oil
Instructions
- Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.
Dinner: Med Chicken, Quinoa and Greek Salad
Nutrition
- Calories – 424
- Protein – 33g
- Carbs – 50g
- Fat – 21g
Prep time + cook time: 20 minutes
Ingredients (for 2 people)
- ⅗ cup (100g) quinoa
- ½ red chilli, deseeded and finely chopped
- 1 garlic clove, crushed
- 2 chicken breasts
- 1 tbsp extra-virgin olive oil
- 1 cup (150g) cherry tomatoes, chopped
- handful pitted black kalamata olives
- ½ red onion, finely sliced
- ⅓ cup (50g) feta cheese, crumbled
- small bunch mint leaves, chopped
- juice and zest ½ lemon
Instructions
- Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
- Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
- Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.
View 7 Day Constipation Diet Plan PDF
Day 4: Thursday
Breakfast: Breakfast Blues Porridge
Lunch: Mixed Bean Salad
Nutrition
- Calories – 240
- Protein – 11g
- Carbs – 22g
- Fat – 12g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- ⅘ cups (145g) artichoke heart in oil
- ½ tbsp sundried tomato paste
- ½ tsp red wine vinegar
- 7 oz can (200g) cannellini beans, drained and rinsed
- ⅘ cup (120g) cherry tomatoes, chopped
- handful Kalamata black olives
- 2 spring onions, thinly sliced on the diagonal
- ⅔ cup (100g) feta cheese, crumbled
Instructions
- Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
- Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.
Dinner: Grilled Vegetables with Bean Mash
Nutrition
- Calories – 314
- Protein – 19g
- Carbs – 33g
- Fat – 16g
Prep time + cook time: 40 minutes
Ingredients (for 2 people)
- 1 pepper, deseeded & quartered
- 1 eggplant (aubergine), sliced lengthways
- 2 zucchini (courgettes), sliced lengthways
- 2 tbsp olive oil
For the mash
- 14 oz (400g) can haricot beans, rinsed
- 1 garlic clove, crushed
- ⅖ cup (100ml) vegetable stock
- 1 tbsp chopped cilantro (coriander
Instructions
- Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
- Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.
View 7 Day Constipation Diet Plan PDF
Day 5: Friday
Breakfast: Tomato and Watermelon Salad
Lunch: Panzanella Salad
Nutrition
- Calories – 452
- Protein – 6g
- Carbs – 37g
- Fat – 25g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 2 cups (300g) cherry tomatoes, chopped
- 1 garlic clove, crushed
- 1 tbsp capers, drained and rinsed
- 1 avocado, stoned, peeled and chopped
- 1 small red onion, very thinly sliced
- 2 slices of brown bread
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- small handful basil leaves
Instructions
- Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
- Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.
Dinner: Salmon & Chickpea Salad
Nutrition
- Calories – 351
- Protein – 25g
- Carbs – 34g
- Fat – 14g
Prep time + cook time: 20 minutes
Ingredients (for 2 people)
- 1 large red pepper, quartered and deseeded
- ½ lemon, zest and juice
- pinch smoked paprika
- 1 tbsp extra-virgin olive oil
- 3 ⅓ cup (100g) baby spinach
- 2 salmon fillets
- 14 oz (400g) can chickpeas
Instructions
- Heat the grill and grill the pepper quarters for 5 minutes. Leave the grill on. Transfer the peppers to a bowl & leave to cool slightly. Peel off the skins & cut the flesh into strips.
- Whisk the lemon zest, juice, smoked paprika, olive oil & seasoning. Toss half the dressing with the spinach leaves and divide between 2 bowls.
- Season the salmon and grill for 5 minutes. Meanwhile, heat the chickpeas in their canning liquid for 3-4 minutes, drain well, then mix with the remaining dressing & strips of pepper. Spoon over spinach and top with salmon to serve.
View 7 Day Constipation Diet Plan PDF
Day 6: Saturday
Breakfast: Basil & Spinach Scramble
Lunch: Spiced Carrot and Lentil Soup
Nutrition
- Calories – 238
- Protein – 11g
- Carbs – 34g
- Fat – 7g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 1 tsp cumin seeds
- pinch chilli flakes
- 1 tbsp olive oil
- 2 cups (300g) carrots, washed and coarsely grated
- ⅓ cup (70g) split red lentils
- 2 ¼ cups (500ml) hot vegetable stock
- ¼ cup (60ml) milk
- Greek yogurt, to serve
Instructions
- Heat a large saucepan and dryfry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
- Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.
Dinner: Chicken Gyros
Nutrition
- Calories – 296
- Protein – 26g
- Carbs – 29g
- Fat – 8g
Prep time + cook time: 15 minutes
Ingredients (for 2 people)
- 1 chicken breast, cut into chunks
- 2 tsp olive oil
- 1 garlic clove, minced
- ½ tsp oregano
- 2 tbsp Greek yogurt
- 8-10cm (about half) piece cucumber,
- 2 tbsp mint, chopped
- 2 wholemeal pita bread
- ⅓ cup (50g) cherry tomatoes
- 1 roasted red pepper from jar, sliced
Instructions
- Heat a frying pan with some olive oil over a medium heat. Cover the chicken chunks with oregano, then add to the pan with the garlic and some pepper. Cook for 5 minutes or so until cooked through.
- Meanwhile, grate the cucumber and squeeze out the excess water. Add the yogurt, grated cucumber and mint to make the tzatziki.
- Cut the tops of the pittas on their longest side. Layer in the chicken, tomatoes and red pepper. If eating immediately, add the tzatziki. If taking away, keep the tzatziki in a separate container and add before eating to stop the pitta going soggy.
View 7 Day Constipation Diet Plan PDF
Day 7: Sunday
Breakfast: Breakfast Blues Porridge
Lunch: Moroccan Chickpea Soup
Nutrition
- Calories – 408
- Protein – 15g
- Carbs – 63g
- Fat – 11g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- ½ medium onion, chopped
- 1 celery sticks, chopped
- 1 tsp ground cumin
- 1 ¼ cups (300ml) hot vegetable stock
- 7 oz can (200g) chopped tomatoes
- 7 oz can (200g) chickpeas, rinsed and drained
- ¼ cup (50g) frozen broad beans
- zest and juice ½ lemon
- cilantro (coriander) & bread to serve
Instructions
- Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
- Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.
Dinner: Spicy Mediterranean Beet Salad
Nutrition
- Calories – 548
- Protein – 23g
- Carbs – 58g
- Fat – 20g
Prep time + cook time: 40 minutes
Ingredients (for 2 people)
- 8 raw baby beetroots, or 4 medium, scrubbed
- ½ tbsp sumac
- ½ tbsp ground cumin
- 14 oz can (400g) chickpeas, drained and rinsed
- 2 tbsp olive oil
- Zest and juice, ½ lemon
- ⅚ cup (200g) Greek yogurt
- 1 tbsp harissa paste
- 1 tsp crushed red chilli flakes
- mint leaves, chopped, to serve
Instructions
- Heat oven to 425F (220C). Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
- While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint
View 7 Day Constipation Diet Plan PDF
Constipation Diet Shopping List
This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.
View 7 Day Constipation Diet Plan PDF
28 Day Mediterranean-Style Diet Plan for Constipation
We’ve created a 4-week Mediterranean-style constipation diet meal plan that follows the same format as this 7-day meal plan pdf. It contains FOUR weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.
Click here to grab your copy of the 28 day Mediterranean diet plan for constipation!
Disclosure
We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims with respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.