Constipation

Constipation has become a prevalent and distressing issue in contemporary society. The primary contributors to this condition are insufficient hydration and a deficiency in dietary fiber. To alleviate constipation, it is essential to incorporate a high-fiber diet and ensure adequate fluid intake for proper hydration. Foods such as whole grains, legumes, leafy green vegetables, and fruits serve as excellent sources of fiber. Additionally, it is advisable to limit the consumption of fried foods, as they may disrupt the digestive process.

EARLY-MORNING

A glass of Luke warm water + 1 tsp chia seeds

BREAKFAST

Veg Semolina (Veg upma) / broken wheat porridge (Veg Dalia) / Veg Vermicelli (Sewian) / Veg poha (Rice flakes) / Veg Idli / Brown Bread Sandwich / Besan pancake (gram flour) / Stuffed Chapatti / Chapatti with Veg or Dal / 1 Egg white portion

MID-MORNING

Fruit / Buttermilk / Coconut water / Sprouts / Salad / Lemon water

LUNCH

Mix chapatti / Plain chapatti / Veg pulao / Boiled rice / Vegetable + Dal + Curd + Salad

EVENING

Herbal tea / Green tea / Fruit shakes / Roasted Chana / Sprouts / Rice flakes snack / Flaxseed- 1tsp

PRE-DINNER

– Soup (Home-made)

DINNER

Mix chapatti / Plain chapatti / Vegetable + Dal + Curd

DIET INSTRUCTIONS

ALLOWED TO TAKE	AVOID
CEREALS	CEREALS
Whole grains such as Barley, Bran, Oatmeal, Whole wheat bread, Porridge, Brown rice, Finger millet flour, Soya flour, Corn, Millet, Quinoa Chapatti Ratio – Wheat flour (50%) + Black chana (20%) + Bran (10%) + Soybean (10%) + Barley (10%)	Whole refined flour, White breads, White rice
FRUITS	FRUITS
All fruits include Apricots, Dates, Prunes, grapes, Papaya, Oranges, Ripe banana, Strawberries, Pineapples, Apple, Figs, Coconut, Litchi, Muskmelon, Watermelon, Guava, Pear, Blueberries, Pomegranate, Mango, Lime, Avocado, Raspberries, and Peaches.	All canned and packaged fruits, and unripe banana
VEGETABLES	VEGETABLES
Brussels sprouts, Broccoli, Turnips, Carrot, Cabbage, Pumpkin, Sweet potatoes, Squash, Peas, Artichokes, Lettuce, Asparagus, Parsley, Lemons, Green leafy vegetable, Collard greens, Turnip greens, Kale, Okra, Dandelion greens, Mustard greens, Mushroom, Spinach, Beet greens, Tomato, Potatoes, Cucumber, Onion, Zucchini, Fenugreek leaves, Celery, Unripe banana, and Coriander leaves.	Canned and frozen vegetables.
PULSES	PULSES
All pulses, Legumes, Soybean and its products	Dried and frozen pulses
Dairy Products	Dairy Products
Low-fat milk (occasionally), Buttermilk, Skimmed milk, Low-fat curd, Cheese (low fat cottage cheese), low fat yoghurt (mix with mashed banana)	Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk
OILS	OILS
Cow ghee, Groundnut oil, Mustard oil, Olive oil, Soybean oil, Canola oil, Rice bran oil	Unsaturated fats, Cream, Palm oil, Coconut oil, Butter
SPICES	SPICES
Fennel, Turmeric, Mint, Cumin, Carom, Coriander, Fenugreek, Limited salt, Black pepper	Red chili powder, Peppers (Try to have simple and plain food or limit almost every spice)
Drinks	Drinks
Homemade soup, Soya milk, Carrot juice, Wheatgrass juice, Bitter Gourd juice, Aloe Vera juice, Lemon water, Amla juice	Alcohol, Carbonated beverages like Coke, Limca, Pepsi, Fanta etc., Canned soup, Packaged soup and Canned fruit juices, Caffeinated drinks like tea and coffee
DRY FRUITS & SEEDS	DRY FRUITS & SEEDS
Flax seed, Sesame seeds, Pumpkin seed, Walnut, Hazelnuts, Almond, Dried raisins and apricots, Hemp seeds, Pecans	Cashew nuts, Peanuts
FLESH FOODS	FLESH FOODS
Egg white, Boiled egg	Meat (can be taken in limited amount) Fish fried, prawns, lobster, crab, lean beef, pork, lamb, ham, turkey, rabbit, Egg yolk, fish roe, sausages, mutton, salami, bacon, duck, goose, meat pies, visible fat on meat, chicken skin, liver, kidney, chest.
OTHERS	OTHERS
Homemade only, Honey, Jaggery, Coriander and mint chutney, Tofu	All bakery products or processed, Pastry, Puddings, Cakes, Biscuits, Sauces, Fruit jellies, Jams, Mayonnaise, Ice-cream, Cream soups, Dark chocolate, Butter scotch, Coconut bar, Chutneys, Pickles, Junk food, Deep fried foods, Spicy foods, Too much salty food, Maggie pasta and noodles.

LIFESTYLE AND DIETARY TIPS

Walk for at least 30 min is recommended
Whole fruits should be preferred to fruit juices
Skipping meals should be avoided, especially the breakfast.
Water intake should be limited 8-10 glasses per day
6 soaked almonds + 2 soaked dates per day
Herbal Tea – Boil ½ tsp each of fennel, coriander, cumin in 4 cups of water till it’s reduced to 2 cups.
Cleanliness and hygiene should be maintained.
Outdoor activity should be increased like jogging, cycling, and running.

Things in this diet chart may vary patient to patient due to the Associated Health Issues, so better to consult Ayurveda Experts for better results.