Feeling bloated and uncomfortable? Struggling with constipation? A High Fiber Meal Plan for Constipation can help! This easy-to-follow meal plan includes fiber-rich foods that naturally promote better digestion and regular bowel movements.
If you want to learn more about what constipation is, how fiber helps, and how much fiber you need daily, check out my detailed guides:
Now, let’s get started with a 7-day meal plan packed with fiber-rich foods!
Table of Contents
Why Follow This 7-Day High Fiber Meal Plan for Constipation Relief?
This 7-day high-fiber meal plan is carefully designed to relieve constipation and support better digestion. It includes a variety of fiber-rich foods to help regulate bowel movements while also providing important nutrients for overall health.
Why This Meal Plan Works
- Rich in Different Types of Fiber – This plan includes both soluble and insoluble fiber from oats, beans, fruits, and vegetables. These fibers add bulk to stool and make digestion smoother.
- Balanced & Nutritious Meals – Every meal has a healthy mix of carbohydrates, proteins, and fats, giving your body steady energy throughout the day.
- Meets Daily Fiber Needs – According to the American Dietary Guidelines and the Food and Drug Administration (FDA), the recommended daily fiber intake is 25-28g for women under 50 and 31-34g for men under 50. This plan provides 37-48g of fiber daily, helping to soften stool, support digestion, and promote gut health.
- Balanced Calories for Energy – The 1,600-1,700 kcal range is good for maintaining energy levels while keeping digestion smooth.
- Easily Available and affordable Foods – This plan includes common, everyday ingredients that are widely available in most U.S. grocery stores at an affordable price, making it simple to follow.
- Be Simple & Practical – No complex recipes! Just delicious, fiber-rich meals that are easy to prepare and fit into your daily routine.
- Supports Hydration – Eating more fiber works best when you drink enough water to keep stool soft and prevent bloating.
- Tasty & Easy to Follow – The plan includes a variety of flavors and textures, making it enjoyable and simple to stick to.
By following this plan, you can improve digestion, feel lighter, and maintain long-term gut health!
7-Day High Fiber Meal Plan for Constipation Relief
Day 1 – Total: 1,417 kcal | 38.1g Fiber
- Breakfast: 1 cup cooked oatmeal topped with ½ cup mixed berries and 1 tablespoon chia seeds (approximately 357 kcal | 13.8g fiber).
- Lunch: Grilled chicken salad with 2 cups mixed greens, ½ cup cherry tomatoes, ¼ cup shredded carrots, ¼ cup cucumber slices, and 2 tablespoons vinaigrette dressing (approximately 340 calories | 5.7g fiber).
- Snacks: 1 medium apple, 1 ounce almonds (approximately 259 calories | 8g fiber).
- Dinner: 1 cup quinoa with 3 ounces baked salmon and 1 cup steamed broccoli (approximately 461 calories | 10.6g fiber).
To increase calories up to 2000 kcal, add 1 extra tablespoon of olive oil to the lunch salad for healthy fats. At dinner, stir in 1 tablespoon of almond butter with quinoa for extra energy. For an evening snack, have 1 ounce of walnuts to provide additional calories and fiber.
Day 2 – Total: 1,521 kcal | 37.5g Fiber
- Breakfast: Smoothie made with 1 cup spinach, 1 frozen banana, ½ cup Greek yogurt, 1 tablespoon flaxseeds, and 1 cup almond milk (approximately 280 calories | 7g fiber).
- Lunch: Whole-grain wrap with 3 ounces turkey breast, 1 cup mixed vegetables (lettuce, bell peppers, onions), and 2 tablespoons hummus (approximately 490 calories | 12.2g fiber).
- Snacks: 1 pear, 1 cup air-popped popcorn (approximately 131 calories | 6.7g fiber).
- Dinner: Stir-fry with 1 cup brown rice, 4 ounces tofu, 1 cup mixed vegetables (broccoli, bell peppers, snap peas), and 2 tablespoons soy sauce (approximately 620 calories | 11.6g fiber).
To reach 2,000 kcal, add 1 tablespoon of peanut butter to your morning smoothie for healthy fats and extra calories. At dinner, top your brown rice and tofu with ½ an avocado for additional creaminess, fiber, and essential nutrients.
Day 3 – Total: 1,550 kcal | 43g Fiber
- Breakfast: 1 cup high-fiber cereal with 1 cup skim milk and ½ cup blueberries (approximately 370 calories | 12.1g fiber).
- Lunch: Lentil soup (1 cup) with a side salad of 2 cups mixed greens and 2 tablespoons vinaigrette (approximately 350 calories | 14.9g fiber).
- Snacks: 1 orange, 1 ounce walnuts (approximately 300 calories | 5.1g fiber).
- Dinner: Baked chicken breast (4 ounces) with 1 cup roasted sweet potatoes and 1 cup green beans (approximately 530 calories | 11g fiber).
For extra calories, add 1 small apple as a mid-morning snack. At lunch, mix in 1 tablespoon of tahini into the lentil soup for a calorie boost. For dinner, sprinkle 1 tablespoon of flaxseeds over the baked sweet potato to increase fiber and omega-3 content.
Day 4 – Total: 1,330 kcal | 40.8g Fiber
- Breakfast: Overnight oats made with ½ cup rolled oats, ½ cup unsweetened almond milk, ¼ cup diced apples, and 1 tablespoon chia seeds (approximately 250 calories | 10.2g fiber).
- Lunch: Chickpea salad sandwich using ½ cup mashed chickpeas, 1 tablespoon mayonnaise, 1 teaspoon mustard, lettuce, and tomato on whole-grain bread (approximately 410 calories | 13.6g fiber).
- Snacks: 1 medium banana, 1 ounce pistachios (approximately 270 calories | 6g fiber).
- Dinner: Whole-grain pasta (1 cup cooked) with ½ cup marinara sauce, 3 ounces grilled shrimp, and a side of 1 cup steamed zucchini (approximately 400 calories | 11g fiber).
To increase calorie intake, add 1 tablespoon of peanut butter to your overnight oats at breakfast. For lunch, include 1 extra slice of whole-grain bread with the chickpea salad sandwich. At dinner, drizzle 1 tablespoon of olive oil over the whole-grain pasta and shrimp for extra energy.
Day 5 – Total: 1,571 kcal | 39.6g Fiber
- Breakfast: Smoothie bowl with 1 cup mixed berries, ½ cup Greek yogurt, 1 tablespoon flaxseeds, and topped with ¼ cup granola (approximately 350 calories | 8g fiber).
- Lunch: Quinoa salad with 1 cup cooked quinoa, ½ cup chickpeas, ½ cup diced cucumbers, ¼ cup diced bell peppers, and 2 tablespoons lemon-tahini dressing (approximately 516 calories | 13.5g fiber).
- Snacks: 1 cup carrot sticks with 2 tablespoons hummus, 1 small pear (approximately 205 calories | 10.1g fiber).
- Dinner: Stuffed bell peppers with 1 cup brown rice, 3 ounces lean ground turkey, and ½ cup tomato sauce (approximately 500 calories | 8g fiber).
To meet 2,000 kcal, add 1 tablespoon of chia seeds to your smoothie bowl at breakfast for additional nutrients. At lunch, include ½ avocado in your quinoa salad for healthy fats. For dinner, add 1 ounce of walnuts to your stuffed bell peppers for an extra calorie and fiber boost.
Day 6 – Total: 1,330 kcal | 47.1g Fiber
- Breakfast: 1 whole-grain English muffin with 2 tablespoons almond butter and ½ cup sliced strawberries (approximately 350 calories | 8g fiber).
- Lunch: Black bean and vegetable burrito with ½ cup black beans, ½ cup sautéed vegetables (onions, peppers, spinach), and 2 tablespoons salsa in a whole-grain tortilla (approximately 400 calories | 17g fiber).
- Snacks: 1 cup raspberries, 1 ounce sunflower seeds (approximately 230 calories | 11.1g fiber).
- Dinner: Baked cod (4 ounces) with 1 cup roasted Brussels sprouts and 1 small baked potato (approximately 350 calories | 11g fiber).
To increase calories, add 1 ounce of almonds to your black bean burrito at lunch for extra crunch and nutrition. At dinner, include 1 extra slice of whole-grain toast with baked cod. For an evening snack, have 1 tablespoon of peanut butter with raspberries to balance energy levels.
Day 7 – Total: 1,320 kcal | 37g Fiber
- Breakfast: Vegetable omelet made with 2 eggs, ½ cup spinach, ¼ cup mushrooms, and ¼ cup diced tomatoes, served with 1 slice whole-grain toast (approximately 300 calories | 5g fiber).
- Lunch: Farro salad with 1 cup cooked farro, ½ cup roasted vegetables (zucchini, bell peppers), ¼ cup feta cheese, and 2 tablespoons balsamic vinaigrette (approximately 470 calories | 11g fiber).
- Snacks: 1 medium apple (approximately 95 calories); 1 ounce cashews (approximately 250 calories | 10g fiber).
- Dinner: Grilled vegetable and bean kebabs with 1 cup mixed vegetables (zucchini, cherry tomatoes, bell peppers), ½ cup cannellini beans, and ½ cup couscous (approximately 300 calories | 11g fiber).
To reach 2,000 kcal, add 1 tablespoon of almond butter to your vegetable omelet breakfast for extra healthy fats. At lunch, include ½ cup black beans in your farro salad to boost fiber and protein. For dinner, add 1 small pear to complement the grilled vegetable and bean kebabs.
Additional Tips for Best Results
- Hydration: Drink at least 8 cups of water daily to aid fiber in promoting digestion.
- Physical Activity: Incorporate regular exercise, such as walking or yoga, to stimulate bowel movements.
- Consistency: Maintain regular meal times and avoid skipping meals to support digestive regularity.
Get Your Free 7-Day High Fiber Meal Plan for Constipation (PDF)
Struggling with constipation? This easy-to-follow meal plan includes fiber-rich foods scientifically proven to support digestion and gut health.
Download the printable 7-Day High Fiber Meal Plan for Constipation Relief PDF and start improving your digestion today!
Conclusion
This High Fiber Meal Plan for Constipation is simple, effective, and backed by nutrition science. By including these fiber-rich foods daily, you can improve digestion, feel lighter, and stay energized.
If you want to understand more about fiber, types of fiber, and how much you need based on age, check out my detailed articles:
📌 High Fiber Diet Plan for Constipation
📌 Best Fiber Diet for Constipation
Try this High Fiber Diet Meal Plan for Constipation and make fiber a daily habit! Stay consistent, stay healthy, and enjoy a happier digestive system. 🚀💪
FAQ: High Fiber Diet Meal Plan for Constipation
What is the Best High Fiber Meal Plan for Constipation?
A High Fiber Meal Plan for Constipation includes fiber-rich foods that promote digestion and relieve constipation. A 7-day meal plan should include:
✅ Oatmeal with chia seeds for breakfast
✅ Lentil soup or whole-grain wraps for lunch
✅ Grilled salmon, quinoa, and vegetables for dinner
✅ Fruits, nuts, and seeds for snacks
This plan ensures 25-30g of fiber per day, which is scientifically proven to support gut health and regular bowel movements.
How Does a High Fiber Diet Meal Plan for Constipation Work?
A High Fiber Diet Meal Plan for Constipation works by adding bulk to stool, making it easier to pass.
✔ Soluble fiber (oats, beans, fruits) absorbs water, softening stool.
✔ Insoluble fiber (whole grains, vegetables) adds bulk, preventing constipation.
✔ Hydration is essential—fiber needs water to work effectively.
Following a structured 7-day meal plan rich in fiber can relieve constipation naturally and safely.
What Are the Best High-Fiber Foods for Constipation Relief?
The best fiber-rich foods to prevent and relieve constipation include:
✔ Oats & chia seeds – Great for breakfast
✔ Lentils & beans – Packed with fiber and protein
✔ Leafy greens & broccoli – Supports digestion
✔ Whole grains (quinoa, brown rice, whole wheat) – Adds bulk to stool
✔ Fruits like apples, pears, and bananas – Contains both soluble and insoluble fiber
Eating these daily improves gut health and prevents constipation.
How Long Does It Take for a High-Fiber Diet to Relieve Constipation?
Most people experience relief within 24-72 hours after increasing fiber intake. However, results depend on:
✔ Current fiber intake – A sudden increase may cause bloating.
✔ Water consumption – Fiber needs water to work.
✔ Activity level – Light exercise improves digestion.
For best results, gradually increase fiber intake over a week and stay hydrated.
Can a High Fiber Meal Plan Help Chronic Constipation?
Yes! A High Fiber Meal Plan for Constipation can help with chronic digestive issues. Studies show that increasing fiber intake improves bowel regularity and gut health. If constipation persists despite diet changes, consult a doctor for further evaluation.
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider before making dietary changes, especially if you have underlying health conditions. For more details, visit our Disclaimer Page.
