The Best 7-Day High-Fiber Meal Plan for Constipation

Feeling backed up? You are not alone. Constipation impacts about 16 out of 100 adults within the U.S. Whereas the occasional bouts of constipation will be anticipated for those who instantly change up your consuming routine or are traveling, persistent constipation typically requires extra of an intervention. 

Power constipation is outlined as having rare stool, troublesome stool passage or each for a minimum of three months. If you happen to consider you could have persistent constipation, it’s useful to test in together with your medical supplier. Medicines and certain conditions like diabetes, hypothyroidism and irritable bowel syndrome can all trigger constipation. In fact, food regimen and life-style elements, like not getting sufficient fiber and fluids, may improve the incidence of constipation.

On this 7-day meal plan, we map out per week of high-fiber meals and snacks tailor-made to assist relieve persistent constipation. Every day gives a minimum of 34 grams of fiber, an vital nutrient for intestine well being. Fiber is a sort of indigestible carbohydrate that helps each soften and bulk up stools, which helps relieve constipation. Whereas fiber deservedly will get a number of fanfare, hydration can also be important. On common, the day by day advice of water consumption is 3.7 liters for males ages 19 to 30 and a couple of.7 liters for girls in the identical age vary. Whereas most hydration comes from fluids, like water, some meals, particularly cucumbers, strawberries and watermelon, can also aid hydration. Guaranteeing you’re correctly hydrated is especially vital for those who plan to extend your fiber consumption. That’s as a result of consuming loads of fiber however skimping on water may improve the danger of constipation. 

To accommodate these with totally different calorie needs, we set this plan at 1,500 energy per day and included modifications for 1,200 and a couple of,000 energy day by day. As with all meal plans, keep in mind that it’s solely a framework for a wholesome high-fiber plan. If there’s a substitution you like, be happy to make the swap. In case your present routine is low in fiber, slowly rising your fiber is useful to keep away from GI discomfort. 

Methods to Scale back Constipation

• Eat extra fiber: Upping your fiber consumption benefits your overall health, together with lowering the incidence of constipation. And sadly, 91-95% of adults don’t attain their day by day fiber purpose of 28-34 grams day by day. Easy ways to add more fiber to your meals embrace snacking on fruits and nuts.
• Hydrate: If you happen to wrestle to drink sufficient water, carrying a reusable water bottle in every single place could make the job simpler. Plus, it helps the setting! 
• Train: Common physical activity resembling strolling, operating or power coaching can assist get your toilet routine again on monitor. 
• Discuss to your well being care supplier: Sure circumstances and a few medicines can improve the danger of constipation. That’s why checking in together with your medical group is vital to debate if laxative supplements are best for you.

Excessive-Fiber Meals to Focus On

• Fruits, particularly fruit with pores and skin and seeds, resembling berries, kiwis, apples and pears
• Vegetables resembling broccoli, cauliflower, cabbage, artichokes, potato and leafy greens
• Whole grains, like bulgur, oats, brown rice, entire wheat, teff, farro, sorghum and buckwheat
• Nuts, together with pure nut butters
• Seeds, notably chia, flax, pumpkin and hemp
• Legumes resembling beans, lentils and edamame

Find out how to Meal-Prep Your Week of Meals

1. Make Quinoa & Chia Oatmeal Mix to have for breakfast all through the week
2. Put together 20-Minute White Bean Soup to have for lunch on Days 2 by way of 5.

Day 1

Breakfast (316 energy)

A.M. Snack (131 energy)

Lunch (401 energy)

P.M. Snack (219 energy)

Dinner (450 energy)

Every day Totals: 1,518 energy, 51g fats, 84g protein, 191g carbohydrate, 40g fiber, 1,225mg sodium

Make it 1,200 energy: Change A.M. snack to ½ cup sliced carrots and alter P.M. snack to 1 clementine.

Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to A.M. snack, 1 serving Everything Bagel Avocado Toast to lunch and 1 medium apple to P.M. snack. 

Day 2

Breakfast (306 energy)

A.M. Snack (101 energy)

Lunch (383 energy)

P.M. Snack (252 energy)

•  1 medium apple
• 1 ½ Tbsp. pure peanut butter

Dinner (474 energy)

Every day Totals: 1,516 energy, 49g fats, 92g protein, 181g carbohydrate, 36g fiber, 1,737mg sodium

Make it 1,200 energy: Omit yogurt at lunch and alter P.M. snack to 1 medium orange.

Make it 2,000 energy: Add 1 massive pear to breakfast, improve to 2 servings Edamame with Aleppo Pepper at A.M. snack, improve to 2 Tbsp. pure peanut butter at P.M. snack and add ¼ cup dry-roasted unsalted almonds as a night snack.

Day 3

Breakfast (316 energy)

A.M. Snack (177 energy)

• 1 medium orange
• 15 dry-roasted unsalted almonds

Lunch (383 energy)

P.M. Snack (219 energy)

Dinner (415 energy)

Every day Totals: 1,511 energy, 57g fats, 85g protein, 176g carbohydrate, 39g fiber, 1,405mg sodium

Make it 1,200 energy: Omit yogurt at lunch and alter P.M. snack to 1 plum.

Make it 2,000 energy: Add 1 serving Peanut Butter-Banana English Muffin to breakfast and add 3 Tbsp. chopped walnuts to the yogurt at lunch.

Day 4

Breakfast (306 energy)

A.M. Snack (131 energy)

Lunch (383 energy)

P.M. Snack (154 energy)

• 20 dry-roasted unsalted almonds

Dinner (535 energy)

Every day Totals: 1,510 energy, 62g fats, 80g protein, 169g carbohydrate, 34g fiber, 1,541mg sodium

Make it 1,200 energy: Change A.M. snack to 1 medium orange, omit yogurt at lunch and alter P.M. snack to 1 plum.

Make it 2,000 energy: Add 1 medium apple to breakfast, ¼ cup dry-roasted unsalted pistachios to A.M. snack and 1 serving Avocado & Corn Salad to dinner.

Day 5

Breakfast (306 energy)

A.M. Snack (101 energy)

Lunch (383 energy)

P.M. Snack (206 energy)

• ¼ cup dry-roasted unsalted almonds

Dinner (496 energy)

Meal-Prep Tip: Reserve two servings One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta to have for lunch on Days 6 & 7.

Every day Totals: 1,492 energy, 61g fats, 77g protein, 173g carbohydrate, 38g fiber, 1,263mg sodium

Make it 1,200 energy: Change A.M. snack to 1 medium apple, omit yogurt at lunch and alter P.M. snack to ½ cup blackberries.

Make it 2,000 energy: Add 1 medium apple to breakfast, improve to 2 servings Edamame with Aleppo Pepper at A.M. snack, 1 Tbsp. chopped walnuts to the yogurt at lunch, 1 serving Simple Cabbage Salad to dinner, and add ¼ cup hummus with 1 cup sliced bell pepper as a night snack.

Day 6

Breakfast (316 energy)

A.M. Snack (35 energy)

Lunch (496 energy)

P.M. Snack (219 energy)

Dinner (436 energy)

Every day Totals: 1,502 energy, 58g fats, 84g protein, 175g carbohydrate, 35g fiber, 1,333mg sodium

Make it 1,200 energy: Change lunch to 1 serving Cucumber-Chicken Green Goddess Wrap and alter P.M. snack to 1 medium orange.

Make it 2,000 energy: Add 1 serving Peanut Butter-Banana English Muffin to breakfast and add 20 dry-roasted unsalted almonds A.M. snack.

Day 7

Breakfast (306 energy)

A.M. Snack (95 energy)

Lunch (496 energy)

P.M. Snack (62 energy)

Dinner (535 energy)

Every day Totals: 1,493 energy, 62g fats, 72g protein, 178g carbohydrate, 35g fiber, 1,121mg sodium

Make it 1,200 energy: Omit kefir at breakfast, change A.M. snack to ½ cup blackberries and alter lunch to 1 serving Cucumber-Chicken Green Goddess Wrap.

Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to A.M. snack, ¼ cup dry-roasted unsalted almonds to P.M. snack and three Tbsp. hummus with 1 cup sliced bell pepper as a night snack.