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Diet Plan for Constipation

Free 7-day high-fibre diet chart for constipation — whole grains, dal, vegetables, fruit and fluids, Indian or global, with a nightly fibre boost.

How much fibre do you need?

Adults need about 25–30 g of fibre a day, but most people eat far less. Fibre adds bulk and softness to stools — but only with enough water. The generator chooses high-fibre dishes for every meal and adds a bedtime fibre boost (soaked figs or prunes, or isabgol).

Food	Fibre (approx.)
Rajma or chana, cooked, 1 bowl	8–10 g
Dal, cooked, 1 bowl	5–8 g
Oats, 40 g dry	4 g
Guava, 1 medium	5 g
Pear or apple with skin	4–5 g
Isabgol (psyllium), 1 tsp	3–4 g
Multigrain roti, 1	3–4 g
Chia seeds, 1 tbsp	4 g

Other things that help

Drink 8–10 glasses of water a day
Walk or move every day
Do not ignore the urge to go; a small footstool helps posture
Increase fibre gradually to avoid gas

See a doctor if constipation lasts more than 3 weeks, or you have blood in your stool, weight loss, severe pain or a big change in bowel habit — especially over 50. Pregnant? Constipation is common; see the pregnancy diet plan.

Frequently asked questions

Which fruit is best for constipation?

Prunes, figs, pears, apples with skin, guava and papaya. Kiwi fruit also helps in studies.

Is isabgol safe to take daily?

Yes for most people, taken with a full glass of water. Start with 1 teaspoon and increase slowly.

Can milk cause constipation?

In some people, especially children drinking a lot of milk, it can. Balance dairy with high-fibre foods and water.

Sources: NHS: Constipation · NIDDK: Eating, diet and nutrition for constipation

Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.

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