Diet for Constipation (7-Day Meal Plan) | Printable

Here we come with a 7-day diet for constipation. Not only will you find a printable list for this meal plan, but you’ll also find step-by-step recipe guides.

What Should a Diet for Constipation Be Like?

We have prepared a 7-day meal plan for you, but although it is important to eat right to end the constipation phase, it may not be enough.

For this reason, do not forget to drink at least 3 liters of water a day and get active. Water plays a crucial role in making the fiber work better.(1)

Adjusting the sleep pattern well is also very important for the body to perform the digestive process healthily.

Also, even if you solve your constipation problem, never delay it when it’s time to defecate to prevent the next constipation.

Monday

Before Breakfast:

• 1 cup of lukewarm water
• Small piece of whole wheat bread for dipping in olive oil

(Take 2 tablespoons of olive oil in a small bowl. Dip a small piece (coin-size) of whole wheat bread in olive oil. After making sure that the bread absorbs the olive oil well, you can eat the bread.)

Wait half an hour before moving on to breakfast.

Breakfast:

• Date Oatmeal Porridge (1 Serving)

A delicious recipe that you can quickly prepare and serve at breakfast… With the date porridge recipe, you will prepare a delicious constipation-relieving porridge without the addition of sugar.

Nutritional Facts

Calories: 400

Carb: 52g

Total Fat: 24g

Protein: 15g

Ingredients

Oatmeal (4 tbsp)

Milk (0.3 cup, lactose-free)

Pure vanilla (1 tsp)

Water (0.3 cups)

Dates (5, soaked overnight)

Coconut oil (1/2 tsp)

Banana (1 small)

Hazelnut (1 tbsp, chopped)

Peanut butter (2 tbsp, unsweetened)

Recipe – 10min prep / 5min cooking time

Soak the dates in a bowl of water the night before.

The next day, before you start preparing the porridge, mash the dates in a blender with a little water and puree them.

Take oats, water, milk, vanilla, coconut oil, and 2 tbsp of date puree in a deep pan and cook on low heat, stirring constantly.

Tip: With the help of a spoon, press the dates continuously so that they melt well.

Take it off the stove before it reaches full consistency (it has to be a little watery), cover it, and let it rest for 5 minutes.

Then take the porridge into the serving bowl.

Garnish with banana slices, peanut butter, and chopped hazelnuts.

Recommendation: If you wish, you can also use half a tbsp of pistachio powder.

Lunch:

• 1 cup of plain Greek yogurt
• 2 slices of whole wheat bread
• Green Okra Soup*

*Green Okra Soup Recipe (5 Servings)

Okra, which is a high fiber food, is diuretic and is useful in relieving constipation. Green okra, which is a vegetable rich in minerals, is also good for fatigue. If you drink the crushed flowers boiled water, it relaxes and softens the chest. It also helps the digestive system a lot.

Per Serving

Calories: 159

Carb: 3g

Total Fat: 10g

Protein: 9g

Ingredients

Okra (1.5 cups, small size, dried if possible)

Beef (0.6 pounds, cubed)

Sunflower oil (6 tbsp)

Onion (1 medium)

Tomato paste (2 tbsp)

Water (10.5 cups)

Fresh lemon juice (2 tbsp)

Salt and pepper to taste

Recipe – 40min prep /1 hour cooking time

Chop the beef into small cubes.

By rubbing the okra with a clean cloth, ensure that the hairs fall out.

Chop the onion into small pieces.

Heat half the sunflower oil in a deep pan.

Take the veal, which you cut into small pieces, into the pot and fry for 5 minutes.

Add water to the meat being roasted.

Cook the beef until tender.

Tip: For the broth to be clear, remove the meat foams that come to the surface with the help of a colander.

Boil the dried okra in a separate pot for a short time with enough water and lemon juice to cover it.

Drain the water of the okras.

Remove the boiled meat with the help of a colander and put it on a clean plate.

After straining the broth with the help of a strainer, keep it aside.

Heat the remaining sunflower oil in a large saucepan.

Fry the onion you cut into small pieces.

Add tomato paste and continue frying for 2-3 minutes.

Add the boiled cubed beef and fry it with the onions.

Transfer the remaining approximately one quart of strained broth to the pot.

Add the okra to the broth that starts to boil.

Cook the meat okra soup, to which you add salt and freshly squeezed lemon juice, over low heat for another 20-25 minutes, and then consume it hot.

Recommendation: Using dried small okra will increase the flavor of the soup, but if you cannot provide it, you can also use clean-out, frozen, or fresh okra.

Snack:

• 1 bowl of fruit salad with banana, orange, strawberry, blackberry, and peach

Dinner:

• 1 cup of plain Greek yogurt
• 2 slices of whole wheat bread
• Green Okra Soup

Snack:

• 1 large glass of plain kefir
• 2 dried apricots

Consume dried apricot and kefir half an hour before going to sleep.

Tuesday

Before Breakfast:

• 1 cup of lukewarm water
• Small piece of whole wheat bread for dipping in olive oil

(Take 2 tablespoons of olive oil in a small bowl. Dip a small piece (coin-size) of whole wheat bread in olive oil. After making sure that the bread absorbs the olive oil well, you can eat the bread.)

Wait half an hour before moving on to breakfast.

Breakfast:

• Fig and Almond Porridge (1 Serving)

Constipation ends with this healthy porridge recipe, which is very high in fiber. Let’s look at the guide.

Nutritional Facts

Calories: 430

Carb: 60g

Total Fat: 14g

Protein: 16g

Ingredients

Oatmeal (4 tsp)

Milk (1 cup, lactose-free)

Water (0.3 cups)

Dried figs (3 pcs.)

Raw almonds (5 nuts)

Cinnamon (1/2 tsp)

Recipe – 2min prep / 10min cooking time

First, cut the dried figs into small pieces.

Finely chop the almonds as well.

Take the oatmeal in a deep but small saucepan.

Add milk and water to it.

Then add all the other ingredients.

Start cooking on medium heat.

Stir constantly so that it does not stick to the bottom.

When it gets hot and starts to boil, reduce the heat and cook for 1-2 more minutes, stirring.

It will have a thick consistency.

Pour your porridge into your favorite bowl and you’re ready to eat.

Tip: Finely chopping the figs makes the porridge more delicious.

Recommendation: In addition to figs, you can also use dried or fresh fruits that are high in fiber and combat constipation, such as dried apricots or strawberries.

Lunch:

• 1 slice of whole-wheat bread
• Roasted Leek*
• 1 bowl of green salad (lean)

Roasted Leek Recipe (4 Servings)

Leek, which should be consumed frequently, is a great vegetable that will both regulate intestinal flora and gradually eliminate constipation.

It doesn’t have a lot of fans, to be honest, but we’re sure it’ll create a huge fan base with this recipe.

Now, we have brought a completely different version of the leek. Moreover, this practical taste takes its place on the table in 20 minutes.

It saves time with its ease of preparation, and the flavor it gets from garlic yogurt amazes itself.

Per Serving

Calories: 155

Carb: 12g

Total Fat: 10g

Protein: 3g

Ingredients

Leeks (1.3 pounds, cleaned and chopped)

Onion (1 large)

Olive oil (3 tbsp)

Tomato paste (1 tbsp)

Water (2 cups)

Salt and pepper to taste

A bowl of plain Greek yogurt with garlic – Topping

Recipe – 5min prep / 20min cooking time

Put the onion, olive oil and tomato paste in the pan.

Fry for a few minutes.

Then add the chopped leeks.

Mix it well.

Add salt and pepper and continue frying.

Add water and let it cook.

When the leeks absorb their water and become soft, take them off the stove.

Pour Greek yogurt with garlic into the food you take on your serving plate and sprinkle some chili flakes.

Snack:

• 1 small banana
• 1 cup of lukewarm water (add 5 drops of lemon juice to it)

Dinner:

• Roasted Leek*
• 1 bowl of green salad (lean)
• 4 tbsp plain pasta (cook with 1 tbsp olive oil)

Snack:

• 1 large glass of plain kefir
• 2 dried apricots

Consume dried apricot and kefir half an hour before going to sleep.

Wednesday

Before Breakfast:

• 1 cup of lukewarm water
• Small piece of whole wheat bread for dipping in olive oil

(Take 2 tablespoons of olive oil in a small bowl. Dip a small piece (coin-size) of whole wheat bread in olive oil. After making sure that the bread absorbs the olive oil well, you can eat the bread.)

Breakfast:

• Avocado, Spinach, and Egg Sandwich*
• 1 cup of herbal tea (Unsweetened)

Avocado, Spinach, and Egg Sandwich Recipe (1 Serving)

We can literally call it a fiber package. You will get tons of vitamins while relaxing your intestines with avocado and spinach in it.

Nutritional Facts

Calories: 330

Net Carb: 20g

Total Fat: 17g

Protein: 17g

Ingredients

Whole wheat tortilla (1 medium)

Avocado (1/4)

Cream cheese (1/2 tsp)

Spinach (5 large leaves)

Tomato (2 thick slices)

Egg (1, medium size)

Olive oil (1 tbsp)

Salt and pepper to taste

Recipe – 10min prep / 2min cooking time

Take 1/4 avocado in a bowl.

Add cream cheese, salt, and pepper on top.

Mash until you get a creamy consistency.

Keep it aside.

Place the tortilla on a flat surface and make a straight cut from the center to the bottom.

Keep it aside.

Wash the tomatoes and spinach thoroughly and keep them aside.

Heat a small pan.

Add olive oil.

After the olive oil heats up, break the egg and cook, stirring, for 30-45 seconds.

Tip: If you want the ingredients in the sandwich to remain creamy, do not overcook the egg.

Place the egg in the lower-left corner of the bread that you cut for easy folding.

Rub the mashed avocado into the upper left corner.

Place the tomato slices in the upper right corner.

Place spinach leaves in the lower right corner.

Then fold the bread.

Tip: The easiest way to fold the bread, fold the bottom left over the top left. Then fold it to the top right, and finally to the bottom right.

Now heat a large skillet.

Put the bread in the pan.

Cook both sides in a skillet without oil until hot.

Lunch:

• 1 large glass of mint buttermilk
• 1 serving of Olive Oil Kapuska*
• 1 slice of whole-wheat bread

Olive Oil Kapuska Recipe (4 Servings)

Cabbage, which has a strong fiber store, is on your side in your fight against constipation. If you think you don’t like cabbage very much, cook this dish, then think again.

Per Serving

Calories: 233

Carb: 11g

Total Fat: 20g

Protein: 2g

Ingredients

Cabbage (1/2, medium)

Tomato (1, medium)

Paprika (1, large)

Onion (1, large)

Tomato paste (1 tablespoon)

Garlic (3 cloves)

Olive oil (5 tablespoons)

Hot water (2 cups)

Pepper and salt to taste

Recipe – 15min prep / 40min cooking time

Finely chop the cabbage, wash and drain well.

Chop the onions for cooking and add them to the pot with olive oil.

Add the diced pepper and tomato to it.

Peel the garlic cloves and put them in the pot.

Fry all the vegetables for 2-3 minutes.

Add the garlic and continue frying.

Add the chopped cabbage to the pot.

Lastly, add the hot water, salt, and pepper and mix well.

Close the lid of the pot.

Cook on medium heat for 40-45 minutes.

Cover the cooked kapuska dish and let it rest.

You can serve it when it’s warm.

Recommendation: You can add 1 slice of green apple and the peel of 1 apple to smell the cabbage while cooking.

Tip: You can eat it this way or pour yogurt on it and serve it.

Dinner:

• 1 large glass of mint buttermilk
• 1 serving of Olive Oil Kapuska*

Snack:

• Lukewarm water
• Puree for Constipation*

Puree for Constipation Recipe

Eat 1 teaspoon before going to sleep. Drink 1 glass of lukewarm water on it. Let it fight constipation. 

Ingredients

1 dried fig

2 dried apricots

2 pitted dried plums

1.5 teaspoons of water

1 teaspoon of flaxseed

1 tablespoon of olive oil

Watch Constipation Puree Recipe Video

Recipe

After washing and cleaning the dried figs, apricots, and plums, chop them into small pieces.

Then boil them in a small saucepan with 0.5 cups of water.

Add the flax seeds and olive oil to the boiled fruits and grind them with the help of a food processor until they reach the consistency of marmalade.

Thursday

Before Breakfast:

• 1 cup of lukewarm water
• Small piece of whole wheat bread for dipping in olive oil

(Take 2 tablespoons of olive oil in a small bowl. Dip a small piece (coin-size) of whole wheat bread in olive oil. After making sure that the bread absorbs the olive oil well, you can eat the bread.)

Wait half an hour before moving on to breakfast.

Breakfast:

• Raisin Porridge*

Raisin Porridge Recipe (1 Serving)

Another anti-constipation cure. All the ingredients, including oatmeal, almond milk, seeds, raspberries, and raisins, are ready to fight constipation.

Nutritional Facts

Calories: 282

Carb: 44g

Total Fat: 7g

Protein: 8g

Ingredients

Oatmeal (4 tbsp)

Almond milk (0.3 cups)

Sunflower seeds (1 tsp)

Pumpkin seeds (1 tsp)

Raisins (1 tbsp)

Raspberries (1 tbsp)

Water (1 cup)

Banana (1 small)

Cinnamon (1/2 tsp)

Recipe – 5min prep / 5min cooking time

Transfer the oats to a small saucepan.

Add water and almond milk to it.

Start cooking slowly over low heat.

Take it off the stove when it swells with oats and softens in 3-4 minutes.

Peel the skin of the banana and chop finely.

Then, add it to the oats.

Add cinnamon, sunflower seeds, pumpkin seeds, blueberries, raisins, and mix.

Tip: Serve garnished with dried fruits and cinnamon.

Recommendation: If you like the harmony of sweet and sour flavors, slice some strawberries.

Lunch:

• Kidney Beans with Olive Oil*
• A bowl full of Greek yogurt

Kidney Beans with Olive Oil (6 Servings)

The kidney bean, one of everyone’s favorite beans, adds fiber to your body while softening the intestines due to its watery structure. Here is a step-by-step recipe for kidney beans with olive oil.

Per Serving

Calories: 304

Net Carb: 21g

Total Fat: 18g

Protein: 9g

Ingredients

Boiled kidney beans (500g)

Olive oil (0.5 cups)

Onion (1, medium)

Carrot (1, medium)

Potatoes (1, medium)

Tomatoes (1, medium)

Tomato paste (2 tbsp)

Garlic (3 cloves)

Sugar (1/2 tsp)

Salt

Recipe – 15min prep / 30min cooking time

Chop the onions into small cubes.

Bring a pot.

Add half a cup of water and onions to the pot.

Close the lid and start cooking.

When the onions are soft, add olive oil.

Chop the tomato into small cubes and add to the pot.

Add tomato paste and mix.

Dice the carrot and potato and add them to the pot.

Add salt, sugar, and 1 cup of hot water and cook for 10-15 minutes.

Add the boiled kidney beans and continue cooking.

When it absorbs the water, add enough water to just barely cover it and continue cooking on low heat.

When the carrots and potatoes are soft, take them off the stove and let them cool.

Tip: Depending on how you like the consistency of the food, you can increase or decrease the amount of water you add to it. Keep in mind that the food will continue to absorb some water when you let it cool.

Recommendation: When you leave the Kidney beans to cool, you can add 6-7 pieces of pickled jalapeno and keep it for 10 minutes; you can get a slight sourness and bitterness.

Snack:

• 1 cup of fennel tea
• 1 apple

Dinner:

• Kidney Beans with Olive Oil*
• A bowl full of Greek yogurt

Snack:

• Lukewarm water
• Puree for Constipation*

Friday

Before Breakfast:

• Lukewarm water (add 5 drops of lemon juice)
• Puree for Constipation*

Breakfast:

• Cocoa Banana Porridge*

Cocoa Banana Porridge (1 Serving)

Nutritional Facts

Calories: 213

Net Carb: 47g

Total Fat: 3g

Protein: 6g

Ingredients

Oatmeal (4 tbsp)

Banana (1, medium – mash with a fork)

Cocoa powder (1 tsp)

Water (0.3 cups)

Milk (0.3 cup, lactose-free)

Honey (1 tsp)

Vanillin (1 tsp)

Recipe – 5min prep / 5min cooking time

Take the oats, water, cocoa, mashed banana, and vanilla into the pot and cook for 2-3 minutes.

Then add the milk along with honey and cook until it thickens a little.

Recommendation: You can garnish with dried fruits and some strawberries.

Lunch:

• Pumpkin Spinach Salad*

Pumpkin Spinach Salad Recipe (6 Servings)

Delicious baked pumpkin with spices, baby spinach, and strawberries… Afterward, a wonderful salad bowl that fights constipation emerges.

Let’s take a look at our step-by-step guide and learn how to make this extra healthy salad.

Per Serving

Calories: 218

Net Carb: 6g

Total Fat: 20g

Protein: 2g

Ingredients

Olive oil (4 tbsp)

Baby spinach (10 cups, cleaned and washed)

Cucumber (1 medium, sliced)

Onion (1, chopped)

Strawberries (5 tbsp, chopped)

Pumpkin (1.7 cups, diced)

Fresh thyme (2 sprigs)

Salt and pepper

Dressing:

Freshly squeezed orange juice (4 tbsp)

Lemon juice (1/2 lemon)

Olive oil (5 tbsp)

Salt

Recipe – 10min prep / 10min baking time

Put the diced pumpkins on a baking tray lined with baking paper.

Sprinkle with olive oil, salt, pepper, and fresh thyme and bake in the oven at 190 degrees for 15 minutes.

After baking, let it cool.

For the dressing, Whisk lemon, orange juice, olive oil, and salt in a bowl.

On the plate where you will serve the salad, take baby spinach, chopped onions, thinly sliced cucumbers, chopped strawberries, and baked pumpkins.

Pour the sauce you prepared for it and voila.

Recommendation: If you wish, you can sprinkle pumpkin seeds on it at the end.

Tip: Optionally, add dried apricots or figs.

Snack:

• 1 cup of fennel tea
• 2 dried figs

Dinner:

• Olive Oil Artichoke*
• 1 large glass of plain kefir

Olive Oil Artichoke Recipe (5 Servings)

We brought the best form of artichoke. This easy-to-make recipe, thanks to the artichokes it contains, feeds the beneficial bacteria in the digestive system and cleans the accumulated stool by passing through your digestive tract just like an intestinal scrub brush.

Per Serving

Calories: 250

Carb: 21g

Total Fat: 16g

Protein: 4g

Ingredients

Artichoke (5, cleaned)

Carrots (2, medium)

Onion (1, medium)

Potatoes (3 mediums)

Pepper (1, red)

Olive oil (0.3 cups)

Flour (2 tbsp)

Granulated sugar (1 tsp)

Coldwater (1.5 cups)

Lemon juice (1 lemon)

Salt

Dill (to garnish)

Recipe – 10min prep / 25min cooking time

Rub the artichokes with lemon, cut each artichoke into 5-6 triangular slices, put it in a bowl filled with flour and lemon juice, and keep it aside.

Chop the onion, carrots, red pepper, and potatoes into rounds.

Layer the chopped onions, carrots, potatoes, and red peppers in a large saucepan.

Drain the artichokes and do not rinse.

Arrange them on the top of the pot.

Add 1.5 cups of cold water and olive oil to the pot.

Sprinkle with salt and sugar.

Close the lid of the pot and cook in this way on medium heat, with the lid closed, for about 25 minutes.

At the end of the cooking time, check with a fork whether the vegetables are cooked.

After your food starts to cool, you can garnish it with dill and serve it lukewarm or cold.

Tip: You can also add peas to it according to your taste.

Recommendation: Olive oil dishes will be more delicious if they are left in the pot they were cooked in until they cool down.

Snack:

• 1 large glass of plain kefir
• 2 dried apricots

Consume dried apricot and kefir for half an hour before going to sleep.

Saturday

Before Breakfast:

• 1 cup of lukewarm water
• Small piece of whole wheat bread for dipping in olive oil

(Take 2 tablespoons of olive oil in a small bowl. Dip a small piece (coin-size) of whole wheat bread in olive oil. After ensuring that the bread absorbs the olive oil well, you can eat the bread.)

Wait half an hour before moving on to breakfast.

Breakfast:

• Fig and Almond Porridge

Lunch:

• 1 slice of whole wheat bread
• Roasted Leek*
• 1 bowl of green salad (lean)

Snack:

• 1 small banana
• 1 cup of lukewarm water (add 5 drops of lemon juice to it)

Dinner:

• Roasted Leek*
• 1 bowl of green salad (lean)
• 4 tbsp plain pasta (cook with 1 tbsp olive oil)

Snack:

• 1 large glass of plain kefir
• 2 dried apricots

Consume dried apricot and kefir for half an hour before going to sleep.

Sunday

Before Breakfast:

• 1 cup of lukewarm water
• Small piece of whole wheat bread for dipping in olive oil

Breakfast:

• Raisin Porridge*

Lunch:

• Kidney Beans with Olive Oil*
• A bowl full of Greek yogurt

Snack:

• 1 cup of fennel tea
• 1 apple

Dinner:

• Kidney Beans with Olive Oil*
• A bowl full of Greek yogurt

Snack:

• Lukewarm water or 1 cup of plain kefir
• Puree for Constipation* 

Bottom Line

You now have a 7-day meal plan for constipation. However, it may not be expected that every food will have the same effect on everybody, so if a condition such as constipation persists for a long time, please consult a nutritionist.

Printable (PDF) Diet for Constipation

See Also:

High Fiber Foods for Constipation

Keto Smoothies for Constipation

High Protein High Fiber Diet

7 Day Vegetarian Mediterranean Diet

Keto Diet For Diabetics

Dirty Keto Diet Plan

Low Calorie Breakfast Recipes