Diet Plan for Constipation
Diet plan for constipation: a free 7-day high-fibre chart of dal, whole grains, fruit, vegetables and fluids, as Indian or global food, with bedtime tips.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
How much fibre should you eat?
Adults need roughly 25–30 g of fibre each day, yet most fall well short. Fibre makes stools bulkier and softer — but only when you drink enough water. The generator picks high-fibre dishes for each meal and adds a fibre boost at bedtime (isabgol, or soaked prunes or figs).
| Food | Approx. fibre |
|---|---|
| Cooked rajma or chana (1 bowl) | 8–10 g |
| Cooked dal (1 bowl) | 5–8 g |
| Oats (40 g dry) | 4 g |
| Guava (1 medium) | 5 g |
| Apple or pear, skin on | 4–5 g |
| Isabgol/psyllium (1 tsp) | 3–4 g |
| Multigrain roti (1) | 3–4 g |
| Chia seeds (1 tbsp) | 4 g |
More things that help
- Have 8–10 glasses of water daily
- Move or walk each day
- Go when you feel the urge; resting your feet on a small stool improves posture
- Add fibre slowly to limit gas
Speak to a doctor if constipation continues beyond 3 weeks, or if you notice a major change in bowel habit, severe pain, weight loss or blood in your stool — particularly if you are over 50. Expecting? Constipation is common in pregnancy; read the pregnancy diet plan.
Your questions, answered
What fruits help relieve constipation?
Papaya, guava, apples and pears with the skin on, figs and prunes. Studies also support kiwi fruit.
Can isabgol be used every day?
Yes, it is fine for most people as long as you take it with a full glass of water. Begin with 1 teaspoon and build up gradually.
Could too much milk be causing my constipation?
It can in some people, particularly children who drink a lot of milk. Balance dairy with water and high-fibre foods.
References: NHS: Constipation · NIDDK: Eating, diet and nutrition for constipation
Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.
Explore more free diet plans
Who wrote and checked this
Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.
We check every tool and guide against the sources listed on the page and update it when guidance changes.
Updated: · How we write and review content