Diet chart
Diet chart for constipation: Indian high-fibre plan
Most constipation improves with more fibre, more water and more movement, built up over two to three weeks. Among fruits, kiwi and prunes have the best evidence. Isabgol works only with enough water.
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Key goals
- Fibre 25 to 30 g a day, increased slowly
- 10 to 12 glasses of fluid a day, unless your doctor has limited fluids
- Kiwi, prunes, guava, pear or papaya every day
- A fixed toilet time after breakfast, and a daily walk
A sample day
Pick one option for each meal. Portions are for an average adult; adjust them to your hunger and weight.
VegEggNon-vegWestern
- 1 to 2 glasses of warm water
- 4 to 5 prunes, or 2 walnuts with soaked almonds
- Vegetable dalia or oats with seeds, or 2 besan or moong chillas with curd
- Vegetable omelette with 1 to 2 whole wheat rotis or brown bread
- Overnight oats with kiwi and a spoon of flaxseed Western
- Guava, pear, papaya or 2 kiwis
- A glass of water or chaas
- 2 bajra, jowar or atta rotis, 1 katori dal or rajma, a leafy sabzi such as palak or methi, salad and curd
- Chicken or fish curry with brown rice, a vegetable and salad
- Roasted chana, sprouts chaat or a fruit
- Water or herbal tea
- Roti or brown rice with dal, a vegetable and salad
- Grilled fish or chicken with plenty of vegetables
- Isabgol in a full glass of water, if advised, or a glass of warm milk
Daily targets
- Protein
- 0.8–1 g per kg of body weight (about 48–60 g, 60 kg)
- Fibre
- at least 30 g
- Fat
- under 60 g
- Vegetables
- 4 or more katoris
- Fruit
- 2–4 servings
- Water
- 10–12 glasses
- Fried food
- at most 1 a day
- Sugary food and drinks
- at most 1 a day
- Salty food
- at most 1 a day
Choose more
- 25 to 30 grams of fibre a day, increased slowly
- Kiwi and prunes, which work well, plus guava, pear and papaya
- Whole grains, dal and vegetables
- Water to keep urine pale yellow
- Daily walking or exercise
Cut down
- Maida, white bread, biscuits and packaged snacks
- Skipping breakfast
- Holding back the urge to pass stool
- Long-term use of strong laxatives without advice
- Tea or coffee in place of water
Good to know
- Sit on the toilet after breakfast, with your feet on a small stool
- Isabgol works only with enough water; without it, isabgol can worsen constipation
- Iron and calcium tablets, some BP and pain medicines cause constipation; ask your doctor
- New constipation after 45 or blood in the stool should be checked
If you also have
Diabetes
High-fibre foods also help sugar control. Some diabetes medicines change bowel habit; mention any change to your doctor.
High BP or heart disease
Keep salt low and avoid salty packaged snacks. If you take water pills, ask your doctor how much fluid is right for you.
Kidney disease
Fluids and potassium (prunes, banana, dates, coconut water) may need limits with kidney disease. Ask your nephrologist before increasing them; isabgol with water is often suitable.
Pregnancy
Constipation is very common in pregnancy, partly from iron tablets. Fibre, fluids, walking and isabgol are usually safe; ask your obstetrician before using laxatives.
Age over 65
Older adults often drink too little. Set fixed times for water, and review medicines that cause constipation with your doctor.
Track today's food
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Common questions
Which fruit is best for constipation?
Kiwi and prunes have the best evidence. Guava, pear, papaya and apple with its peel also help.
Is isabgol safe to take daily?
Yes, for most people, in a full glass of water. Start with a small amount and increase slowly to limit gas.
Does drinking more water alone cure constipation?
Water helps fibre work, but most people also need more fibre and activity.
Are laxatives harmful?
Gentle laxatives used as advised are safe. Taking strong stimulant laxatives every day without advice is not a good long-term plan.
When to see a doctor
See a doctor if constipation is new after 45, lasts more than 3 weeks despite these changes, or comes with blood in the stool, weight loss, severe pain or vomiting.
Other diet charts
General guidance for adults, not a personal prescription. Food values are estimates for a typical home serving. If you have kidney disease, are pregnant, or have been given a specific diet by your doctor, follow that advice.