7-Day Constipation Diet Plan, Recommended By a Dietitian | Nourish (2024)

Being constipated is uncomfortable.

So, to help you go to the bathroom, we’ve created a seven-day constipation meal plan rich in fluids and fiber—two dietary components that can help relieve constipation.

Keep reading to get inspired and learn why working with a gut health dietitian could be helpful.

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What to Eat with Constipation

Health authorities recommend increasing your intake of fiber-rich foods and drinking more fluids to help you go to the bathroom regularly. These nutrients help move stool through your digestive tract, making defecation easier.

Most adults should aim to eat 22-34g of fiber daily to prevent constipation.

Some fiber-rich foods you can add to meals and snacks are:

• Fruits, such as berries, apples (skin on), oranges, and pears.
• Vegetables, including carrots, broccoli, cabbage, collard greens, and kale.
• Nuts, like peanuts, cashews, walnuts, pecans, pistachios, and almonds.
• Seeds, including sunflower, pumpkin, chia, and flax.
• Whole-grains, such as popcorn, quinoa, bulgar, teff, millet, oats, and bran flakes.
• Beans and legumes, including chickpeas, black beans, kidney beans, and lentils.

You can add many other fiber-rich foods to your meals—ask your dietitian for more personalized recommendations.

Meal Plan for Constipation

Here’s a seven-day meal plan to try the next time you’re constipated.

Also, remember to drink water and other hydrating fluids (unsweetened tea, etc.) throughout the day to help your digestive system adapt.

Ask your dietitian for specific serving size recommendations.

Day 1

Breakfast

Boiled millet (use milk, water, or an unsweetened plant-based alternative) with mixed berries, mixed roasted nuts, and ground cinnamon.

Lunch

Use a whole-grain wrap to make a roasted chicken wrap with feta cheese and homemade slaw.

Make your slaw by grating red cabbage, nappa cabbage, sweet onion, and carrot. Dress with olive oil, white vinegar, salt, ground pepper, and a pinch of cayenne pepper.

Dinner

Stir-fry with broccoli, green beans, cauliflower, carrot, garlic, ginger, onions, and edamame beans.

Season with sesame oil and seeds, green onion, and soy sauce. Serve with brown rice.

Snacks

Air-pop popcorn dusted with nutritional yeast and chili powder; apple slices with almond butter (garnished with ground flax seed).

Day 2

Breakfast

Black bean skillet with salsa, avocado, and fresh red onion.

Serve with a hard-boiled egg and a slice of toasted whole-grain bread.

Lunch

Make burritos with whole-grain tortillas, brown rice, grilled shrimp, leftover slaw (from day 1 lunch), and shredded cheddar cheese.

Dress with tahini and olive oil.

Dinner

Grilled steak served with roasted eggplant and acorn squash.

On the side, add a salad (shredded kale, cucumber, green onion, sliced almonds, and green peppers) dressed with olive oil and balsamic vinegar.

Snacks

Plain Greek yogurt with bran flakes, mixed berries, and a few dark chocolate chips; Carrot and celery sticks with hummus.

Day 3

Breakfast

Blend fiber-rich berries, plain Greek yogurt, chia seeds, hemp hearts, and instant oats to make a high-fiber smoothie bowl. For flavor, add almond butter and a teaspoon of cocoa.

Lunch

Quinoa bowl with leftover steak, shredded kale, red onion, and diced apple.

Add toasted almonds and dress with a simple olive oil and balsamic vinaigrette.

Dinner

BBQ pork tenderloin (or bake) with a side of grilled asparagus and grainy wheatberry salad (add cucumber, tomato, feta, red onion, olives, and lemon vinaigrette).

Snacks

Whole-grain crackers with tuna and avocado; Banana with peanut butter (garnished with ground flax seed).

Day 4

Breakfast

French toast with whole-wheat bread. Decorate with ground flax, mixed nuts, mixed berries, and fresh diced pears.

Lunch

Roasted ham sandwich with whole-grain bread, hummus spread, romaine lettuce, sprouts, tomatoes, and avocado. Serve with a yogurt cup on the side—top with berries and nuts.

Dinner

Baked tofu seasoned with Chinese five-spice and ground ginger.

Serve over brown rice, adding fresh orange slices, spinach leaves, cilantro, roasted cashews, sesame oil, and edamame beans. Sprinkle sesame seeds on top before eating.

Snacks

High-fiber Kind nut bar; Raw broccoli and cauliflower with hummus.

Day 5

Breakfast

Boiled oatmeal with mixed nuts, peaches, walnuts, unsweetened coconut, and ground cinnamon.

You can make your oatmeal with milk, plant-based alternatives, or water.

Lunch

Vegetable bean soup with kidney beans, diced tomatoes, cauliflower, sweet potato (skin-on), onion, garlic, and red pepper.

Add low-sodium vegetable stock, almond butter, and harissa spice blend (popular in African cuisine) for flavor, and garnish with fresh cilantro before eating.

Dinner

Baked salmon filet served with wild rice, sautéed Brussels sprouts with sliced almonds, and fresh tomato and cucumber salad.

Snacks

Greek yogurt with bran flakes and mixed berries; Whole-grain crackers with cheddar cheese and sliced cucumber.

Day 6

Breakfast

Whole-wheat muffins made by combining and baking shredded carrot, mixed nuts, ground flax seed, olive oil, egg, and Greek yogurt. For flavor, add ground nutmeg and ginger.

Lunch

Curried tofu and lentils (stew canned brown lentils, onions, garlic, fresh tomatoes, and spices) served with brown rice and a fresh side salad.

Dinner

Turkey meatballs served with lentil pasta. Add red tomato sauce, red peppers, onions, garlic, and fresh basil.

Snacks

Frozen Greek yogurt bark with berries and sunflower seeds (to make, spread Greek yogurt on a lined baking sheet and sprinkle toppings—freeze for two hours before cracking and eating); Roasted edamame beans topped with grated garlic and ginger.

Day 7

Breakfast

Chia seed pudding with milk (animal or plant-based), diced mango, unsweetened coconut shavings, a small handful of chocolate chips, and mixed nuts (this recipe should be made the night before).

Lunch

Shredded kale salad with white beans, roasted pecans, blueberries, red onions, and crumbled goat cheese. Dress with a white wine vinaigrette.

Dinner

Make a bean quesadilla by first warming and mashing pinto beans in a pan.

Then, spread the beans on a whole-grain tortilla, add diced onions and tomato, and sprinkle with shredded cheese. Warm in a pan and serve with guacamole, sour cream, and salsa.

Snacks

Air-popped popcorn dressed with nutritional yeast and paprika; Roasted chickpeas.

How to Relieve Constipation

Here are some evidence-based strategies you can try to relieve occasional constipation.

However, if you frequently get backed up (more than once a month), ask your family doctor to assess you.

Frequent constipation could be a symptom of other digestive health conditions, like irritable bowel syndrome (IBS).

Complete Regular Activity

Being physically active may relieve constipation by stimulating contractions in your intestines, encouraging the urge to pass a bowel movement.

‍Regular exercise also benefits your overall well-being and has physical and mental health benefits.

Try Bowel Training

Adults can try bowel training by going to the bathroom at the same time every day.

Developing this habit could teach your digestive system how to stay regular.

To start bowel training, listen and act when your body needs to go to the bathroom.

Don’t postpone pooping, and give yourself plenty of time to pass a bowel movement.

Increase Your Fiber and Fluid Intake

Fiber helps you go to the bathroom regularly, and our meal plan is rich in foods that can support consistent bowel movements. Some people may find it challenging to eat enough fiber, in which case a dietitian may recommend starting a fiber supplement.

In addition to fiber, it’s important to increase your fluid intake as well.

This helps keep stool lubricated so that it’s easier to pass.

Review Any Medications With Your Doctor

Prescription medications can cause constipation and other side effects to your digestive system.

If you’re taking any drugs, ask your doctor if they could be contributing to less frequent bowel movements.

They may be able to offer alternative drugs or recommend other treatment options to help you go more often.

Try Over-the-Counter Products

Stool softeners and laxatives can make it easier to go to the bathroom.

You don’t need a prescription to use these products, but you should ask your healthcare provider if they’re appropriate for you.

A pharmacist can teach you how to use them safely and effectively.

Tips for Meal Preparation

Try these tips to help make meal prepping easier:

• If you dislike chopping, buy precut vegetables or fruits. This will save you time, so you can start cooking sooner.
• Use frozen or canned ingredients when appropriate. They’re often more affordable than fresh alternatives and produce less food waste.
• Try to build a routine by completing your grocery shopping on the same day every week. That will help you keep your fridge and pantry stocked, making it easier to prep meals.
• Similar to grocery shopping, pick a day to prep meals every week. Start small by making a few meals or snacks, and build up to more comprehensive prepping.
• Don’t forget fluids! Fiber is important, but you need to stay hydrated to be regular. Water is a great option, but soups, yogurts, and fruits also offer fluids and should be incorporated into your weekly meal plan.

Ask your dietitian for simple recipes to make at home.

They could also recommend packaged, nutritious snacks that are easy to grab and go (like trail mixes and granola bars).

Work With a Dietitian

If you want more ideas on how to manage constipation, consider working with a registered dietitian.

They’re nutrition experts who provide nutrition counseling services to help you feel your best.

You may not know what to expect if you’ve never worked with a dietitian. Here are questions others have asked:

• Does overeating cause constipation?
• Why am I feeling nauseous while being constipated?
• How can I heal my gut?
• What vitamins can I take to improve my gut health?

Find a dietitian who accepts insurance through Nourish.