High Fibre Foods Chart for Constipation: Diet Plan (PDF)

Incorporating high-fibre foods into your diet can significantly alleviate constipation and promote regular bowel movements. The accompanying High Fibre Foods Chart features a diverse range of options, including fruits, vegetables, whole grains, legumes, and seeds. Fruits such as pears, apples, and berries pack a fibre punch, while leafy greens and root vegetables contribute essential nutrients as well as bulk to your diet.

Aim to consume a balanced diet that includes at least 25 grams of fibre per day for women and 38 grams for men. This can be easily achieved by integrating fibre-rich foods into every meal. For breakfast, consider oatmeal topped with sliced bananas or wholegrain toast with avocado. For lunch, a hearty salad with chickpeas, spinach, and a sprinkle of seeds provides both fibre and protein. Snack on raw carrots or a handful of almonds, and for dinner, opt for brown rice or quinoa served alongside steamed broccoli and a lean protein source.

This comprehensive PDF not only details the fibre content in various foods but also offers practical meal plans and tips for gradually increasing your fibre intake to prevent bloating and discomfort. By following this diet plan and adjusting your hydration levels, you can help support your digestive health and bid farewell to constipation.