High-Fiber Meal Plan to Relieve Chronic Constipation
Introduction
Are you among the 16 out of 100 adults in the U.S. who suffer from constipation? Chronic constipation, characterized by infrequent or difficult stool passage for at least three months, can be a persistent and uncomfortable condition to deal with. While occasional bouts of constipation can be expected, chronic constipation often requires intervention. In this article, we provide a comprehensive 7-day high-fiber meal plan that can help relieve chronic constipation.
Strategies to Reduce Constipation
Eat More Fiber
Increasing your fiber intake not only benefits your overall health, but it can also help reduce the incidence of constipation. Unfortunately, majority of adults do not reach their daily fiber goal of 28-34 grams. Incorporating high-fiber foods into your meals, such as fruits and nuts, can be an easy and delicious way to boost your fiber intake.
Hydrate
Adequate hydration is essential, especially when increasing your fiber intake. Carrying a reusable water bottle can help you stay hydrated throughout the day and aid in reducing constipation.
Exercise
Regular physical activity, such as walking, running, or strength training, can help regulate your bowel movements and alleviate constipation.
Talk to Your Health Care Provider
If you suspect that certain health conditions or medications are contributing to your constipation, it is always a good idea to consult your medical team. They can provide guidance and recommend laxative supplements if necessary.
High-Fiber Foods to Focus On
Fiber, an indigestible carbohydrate, plays a crucial role in softening and bulking up stools. Including the following high-fiber foods in your diet can help relieve constipation:
- Fruits, especially those with skin and seeds, such as berries, kiwis, apples, and pears
- Vegetables, including broccoli, cauliflower, cabbage, artichokes, potato, and leafy greens
- Whole grains like bulgur, oats, brown rice, whole wheat, teff, farro, sorghum, and buckwheat
- Nuts, including natural nut butters
- Seeds, particularly chia, flax, pumpkin, and hemp
- Legumes, such as beans, lentils, and edamame
7-Day High-Fiber Meal Plan
Day 1
Breakfast (316 calories)
Start your day with a nutritious and fiber-packed breakfast:
- 1 serving of Quinoa & Chia Oatmeal Mix
A.M. Snack (131 calories)
Boost your fiber and energy with a mid-morning snack:
- Fruits and nuts
Lunch (401 calories)
Enjoy a high-fiber and satisfying lunch:
- Recipe: 20-Minute White Bean Soup
P.M. Snack (219 calories)
Keep your energy levels up with a fiber-rich afternoon snack:
- Recipe: Fruits and nuts
Dinner (450 calories)
End your day with a delicious and fiber-filled dinner:
- Recipe: Vegetable-based dish
Daily Totals: 1,518 calories, 51g fat, 84g protein, 191g carbohydrate, 40g fiber, 1,225mg sodium
Make it 1,200 calories: Make slight modifications to reduce calorie intake. Adjust A.M. and P.M. snacks accordingly.
Make it 2,000 calories: Increase calorie intake by adding portions to certain meals and snacks.
Day 2
Breakfast (306 calories)
Start your day with a flavorful and fiber-rich breakfast:
- Recipe: Nutritious breakfast dish
A.M. Snack (101 calories)
Satisfy your mid-morning hunger with a healthy snack:
- Recipe: Fruits and nuts
Lunch (383 calories)
Enjoy a high-fiber and filling lunch:
- Recipe: Recipe: 20-Minute White Bean Soup
P.M. Snack (252 calories)
Keep your energy levels up with a fiber-rich afternoon snack:
- Recipe: Fresh fruits with natural peanut butter
Dinner (474 calories)
Indulge in a delicious and fiber-filled dinner:
- Recipe: Flavorful and nutritious dinner option
Daily Totals: 1,516 calories, 49g fat, 92g protein, 181g carbohydrate, 36g fiber, 1,737mg sodium
Make it 1,200 calories: Modify certain meals and snacks accordingly to reduce calorie intake.
Make it 2,000 calories: Increase calorie intake by adding portion sizes to meals and snacks.
Day 3
Breakfast (316 calories)
Start your day with a nutritious and fiber-packed breakfast:
- Recipe: Nutritious breakfast option
A.M. Snack (177 calories)
Satisfy your mid-morning hunger with a healthy snack:
- Recipe: Fresh fruits with a handful of almonds
Lunch (383 calories)
Enjoy a high-fiber and filling lunch:
- Recipe: 20-Minute White Bean Soup
P.M. Snack (219 calories)
Keep your energy levels up with a fiber-rich afternoon snack:
- Recipe: Fiber-rich fruits
Dinner (415 calories)
Indulge in a hearty and fiber-filled dinner:
- Recipe: Delicious and nutritious dinner option
Daily Totals: 1,511 calories, 57g fat, 85g protein, 176g carbohydrate, 39g fiber, 1,405mg sodium
Make it 1,200 calories: Modify certain meals and snacks accordingly to reduce calorie intake.
Make it 2,000 calories: Increase calorie intake by adding portions to meals and snacks.
Day 4
Breakfast (306 calories)
Start your day with a flavorful and fiber-rich breakfast:
- Recipe: Nutritious and tasty breakfast
A.M. Snack (131 calories)
Satisfy your mid-morning hunger with a healthy snack:
- Recipe: Fiber-rich snack option
Lunch (383 calories)
Enjoy a high-fiber and filling lunch:
- Recipe: 20-Minute White Bean Soup
P.M. Snack (154 calories)
Keep your energy levels up with a fiber-rich afternoon snack:
- Recipe: Fresh fruits
Dinner (535 calories)
Indulge in a delicious and satisfying dinner:
- Recipe: Flavorful and healthy dinner option
Daily Totals: 1,510 calories, 62g fat, 80g protein, 169g carbohydrate, 34g fiber, 1,541mg sodium
Make it 1,200 calories: Modify certain meals and snacks accordingly to reduce calorie intake.
Make it 2,000 calories: Increase calorie intake by adding portions to meals and snacks.
Day 5
Breakfast (306 calories)
Start your day with a nutritious and fiber-packed breakfast:
- Recipe: Nutritious breakfast option
A.M. Snack (101 calories)
Satisfy your mid-morning hunger with a healthy snack:
- Recipe: Fiber-rich snack option
Lunch (383 calories)
Enjoy a high-fiber and filling lunch:
- Recipe: 20-Minute White Bean Soup
P.M. Snack (206 calories)
Keep your energy levels up with a fiber-rich afternoon snack:
- Recipe: Fresh fruits with natural peanut butter
Dinner (496 calories)
Indulge in a delicious and fiber-filled dinner:
- Recipe: Flavorful and nutritious dinner option
Daily Totals: 1,492 calories, 61g fat, 77g protein, 173g carbohydrate, 38g fiber, 1,263mg sodium
Make it 1,200 calories: Modify certain meals and snacks accordingly to reduce calorie intake.
Make it 2,000 calories: Increase calorie intake by adding portions to meals and snacks to meet your nutritional needs.
Day 6
Breakfast (316 calories)
Start your day with a nutritious and fiber-packed breakfast:
- Recipe: Nutritious breakfast option
A.M. Snack (35 calories)
Satisfy your mid-morning hunger with a low-calorie snack:
- Recipe: Light and refreshing snack
Lunch (496 calories)
Enjoy a high-fiber and filling lunch:
- Recipe: Recipe: 20-Minute White Bean Soup
P.M. Snack (219 calories)
Keep your energy levels up with a fiber-rich afternoon snack:
- Recipe: A handful of dry-roasted unsalted almonds
Dinner (436 calories)
Indulge in a hearty and fiber-filled dinner:
- Recipe: Delicious and nutritious dinner option
Daily Totals: 1,502 calories, 58g fat, 84g protein, 175g carbohydrate, 35g fiber, 1,333mg sodium
Make it 1,200 calories: Modify certain meals and snacks accordingly to reduce calorie intake.
Make it 2,000 calories: Increase calorie intake by adding larger portions to meals and snacks.
Day 7
Breakfast (306 calories)
Start your day with a fiber-rich and nutritious breakfast:
- Recipe: Nutritious breakfast dish
A.M. Snack (95 calories)
Satisfy your mid-morning hunger with a low-calorie snack:
- Recipe: Light and refreshing snack
Lunch (496 calories)
Enjoy a high-fiber and filling lunch:
- Recipe: Recipe: 20-Minute White Bean Soup
P.M. Snack (62 calories)
Keep your energy levels up with a light and low-calorie snack:
- Recipe: Low-calorie and fiber-filled afternoon snack
Dinner (535 calories)
Relish a hearty and delicious dinner:
- Recipe: Flavorful and nutritious dinner option
Daily Totals: 1,493 calories, 62g fat, 72g protein, 178g carbohydrate, 35g fiber, 1,121mg sodium
Make it 1,200 calories: Modify certain meals and snacks accordingly to reduce calorie intake.
Make it 2,000 calories: Increase calorie intake by adding larger portions to meals and snacks.
