Expert-recommended meal plan for when you are constipated

Follow this meal plan if you have irregular bowel movement.

Did you have a satisfying poop in the morning? If yes you are free to share your happy belly secrets in the comments below. But, If you are feeling heavy, nutritionist Prema Kodical carves out a meal plan to help in the smooth running of your bowel movements. It is crucial that your diet is rich in fibre. A fibre-rich diet can regulate your bowel movements and provide relief from constipation. You need to include a lot of barley, oatmeal, whole grain cereals, and leafy vegetables like spinach, beans, fenugreek leaves and citrus fruits like oranges to boost your fibre intake. Take a cue from this sample diet plan of how you can add more fibre to your diet. Here are everyday habits that cause constipation.

  • Early morning: Eat a few raisins soaked overnight in water and some prunes.
  • Breakfast: For breakfast, you can eat methi paratha with a glass of skimmed milk.
  • Mid-morning snack: Eat a banana or 1 small bowl papaya or muskmelon.
  • Lunch: Include a bowl of salad, one small bowl of brown rice, one small bowl of dal or any pulse/ sabzi, one piece of steamed fish (optional) and one glass of chaas (buttermilk).
  • Evening: Have one orange or a small bowl of grapes or strawberries.
  • Dinner: Eat a bowl of salad, 1 or 2 phulkas, one small bowl of dal, one small bowl of methi sabzi, one piece of steamed fish (optional) and one glass chaas.
  • Additional: Drink at least eight glasses of water. Also, drink a glass of nimbu pani (lemonade) and coconut water daily.

Pro tip Increase your water intake. Drinking a lot of water will help the digested food move smoothly through the intestine and prevent constipation. When you don t drink enough water, the walls of your intestine absorb water from the stools and make them hard. A hard stool is the leading cause of constipation. Here are 10 causes of constipation you probably didn't know about. Image source: Getty Images

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