Thinking of how to cure constipation? Don’t worry as we have a meal mapped out for you, that will provide you with the relief you need. All thanks to healthy high-fibre food and loads of water that can help move things along. In this meal plan, we left out high-fat foods as they tend to plug you up more when you are constipated.
What to eat?
White-Bean Avocado Toast (250 calories, 9 grams fibre)
Take one slice of whole wheat bread and toast it
Then 1/4 avocado, mashed
Add 1/3 cup canned white beans, rinse them
Lastly, 1 tsp. olive oil
During the day: We can’t emphasize enough how much drinking water is vital. You should consume at least 8-ounce and aim to achieve 30 grams of fibre throughout your day. In case you are not used to eating food that has high-fibre then start slow and increase your fibre intake by 5 grams per day. It is safe to say that too much fibre too soon could lead to stomach problems and maybe diarrhoea.
What to eat?
(325 calories, 12 g fibre)
Have a fresh green salad with edamame & beets
16-oz. glass of water
After lunch snack
(21 calories, 3 g fibre)
Have 1/3 cup raspberries
Consume an 8-oz. glass of water
Each Night: During dinner, you can try out quinoa salad, it has a great amount of fibre. And, before going to bed take 1 tbsp of chia seeds with 1 glass of water, add fresh lemon juice and a dash of cayenne pepper. This combination forms a gel-like consistency in your gut and the next day you will see its magic, it is supposed to make your morning routine smoother.
What to eat?
Dinner (503 calories, 16 g fibre)
Quinoa Buddha Bowl
8-oz. glass of water
Conclusion
In addition to the meal plan, you can also opt for ayurvedic medicine for constipation like KABZEND. It’s a perfect solution for all kabz related problems. If you are still constipated, then it is beneficial that you consult your doctor. They will help you identify potential connections between your diet and bowel habits, and if anything needs to be tweaked.