In This ArticleView AllIn This ArticleDaily TipsDay 1Day 2Day 3
In This ArticleView All
View All
In This Article
Daily Tips
Day 1
Day 2
Day 3
Feeling backed up? This 3-day vegetarian meal plan can help give you the relief you need, thanks to healthyhigh-fiber foodsand plenty of fluids—both of which help to move things along, naturally. We left out processed, high-fat foods from the meal plan as they have a tendency to plug you up even more when you’re constipated. Plus, they don’t do much good for the body at any time.
Read More:The #1 Lunch to Help You Poop When You’re Constipated, According to a Dietitian
Instead, the plan focuses on plant-based foods, like fresh fruits and veggies, beans and whole grains, for the extra boost of fiber. We’ve included healthyprobioticfoods (like yogurt) that deposit helpful bacteria into the gut, as well asprebioticfoods (like oats and wheat) that feed the good-gut bacteria. We were sure that each day also met theUSDA Dietary Guidelinesfor women at 25 grams and 38 grams for men.
Relieving constipation and maintaining a healthy digestive system isn’t just about the foods you do and don’t eat—other strategies, like exercising each day and dedicating some time to simply sit on the toilet, can also help you get on a regular poo schedule.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Daily To-Dos to Help You Poop
Pictured Recipe:White Bean & Veggie Salad
Each Morning:Drink a warm beverage, like coffee or caffeinated tea, to get your bowel muscles moving. Exercise can also stimulate your gut (in addition to being good for your mood and the rest of your body), so go for a jog, run up and down your stairs or try simple jumping jacks to get things moving. Set aside 5 to 10 minutes to relax and sit on the toilet, even if you don’t feel like you need to go.
Each Night:Before bed, combine 1 Tbsp. chia seeds with 1 cup water, fresh lemon juice and a dash of cayenne pepper. This chia concoction (we call it theHealthy Gut Tonic with Chia) forms a gel-like consistency in your gut and will work its magic overnight to make your morning bathroom routine smoother. The cayenne pepper contains capsaicin—the compound responsible for giving peppers their signature spice—and acts as an intestinal stimulant.
Read More:12 Fiber-Rich Foods to Help with Good Gut Bacteria
You can thank whole grains, like the whole-wheat bread at breakfast and the quinoa at dinner, for the extra fiber today. Whole grains provide prebiotic fiber that ferments and feeds your healthy gut bacteria that help with digestion, boost immunity and even protect against certain cancers.
Breakfast (250 calories, 9 grams fiber)
White-Bean Avocado Toast
Top toast with mashed avocado and white beans. Drizzle with olive oil and season with a pinch each of kosher salt, pepper and crushed red pepper.
A.M. Snack (68 calories, 1 g fiber)
Mix apricots into the yogurt.
Lunch (325 calories, 12 g fiber)
P.M. Snack (21 calories, 3 g fiber)
Dinner (503 calories, 16 g fiber)
Before Bed (54 calories, 4 g fiber)
Daily Totals:1,220 calories, 150 g carbohydrates, 53 g protein, 44 g fiber, 55 g fat, 1,786 mg sodium
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
With 7 servings of fruits and vegetables throughout the day, you’ll get both fiber and a plethora of beneficial nutrients, such as vitamin A, folate and vitamin C, to keep your body properly fueled. These nutrients are essential for maintaining overall health and supporting various bodily functions.
Breakfast (289 calories, 7 g fiber)
A.M. Snack (42 calories, 2 g fiber)
P.M. Snack (30 calories, 1 g fiber)
Dinner (466 calories, 16 g fiber)
Daily Total:1,206 calories, 181 g carbohydrates, 41 g protein, 41 g fiber, 42 g fat, 1,053 mg sodium
With 56 grams of fiber for the day, the meals on Day 3 include plenty of fiber-rich foods like raspberries, beans and chia seeds. These foods will keep you feeling full and satisfied while also promoting smooth digestion.
Breakfast (256 calories, 11 g fiber)
A.M. Snack (51 calories, 2 g fiber)
Lunch (360 calories, 13 g fiber)
P.M. Snack (32 calories, 4 g fiber)
Dinner (472 calories, 22 g fiber)
Daily Total:1,225 calories, 177 g carbohydrates, 41 g protein, 56 g fiber, 47 g fat, 917 mg sodium.
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