one day sample meal plan for constipation relief

Jessica Penner, RDNutrition, RecipesLeave a Comment

1 Day Meal Plan for Constipation Relief

Constipation can be extremely frustrating. And many suffer in silence since most people feel shy talking about their bowel movements. Pregnancy, certain meds, aging, and lots of other factors can make going to the bathroom (or more specifically not being able to!) ruin your day.

Good news for you! I’m a Registered Dietitian and we’re not shy about discussing constipation! 

If you haven’t seen it, check out my post on the top 10 foods I recommend to alleviate constipation. Here I’ve compiled all of them into a one day sample meal plan! 

Here’s hoping relief is right around the corner for you ūüôā

Apple Raisin Flax Oats

Breakfast: oatmeal with ground flax, apples, and a cup of black coffee Mango Quinoa Nourish Bowls (with young dried coconut)

Lunch: Mango quinoa chicken nourish bowl with dried young coconut

Pear, Yogurt, Psyllium

Snack: Probiotic yogurt with psyllium fibre, and a pear

Cashew Raisin Curried Lentil Soup (4 of 5)

Dinner: Cashew Raisin Curried Lentil Soup  use diced prunes instead of raisins 

Sweet n Spicy Pumpkin Seed Butter

Evening snack: Sweet n Spicy Pumpkin Seed Butter on whole grain toast with a side of carrot sticks 

Above all, don’t forget to drink a LOT of water! This is a high fibre diet, which only works in combination with a high fluid intake. If you have typically had a fairly low fibre intake, start slow. Just add one high fibre meal at a time. Once your body has adjusted to the new food (give it a few days), add in another high fibre meal. 

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