This high-fiber meal plan has got you covered!
EatingWell
Feeling backed up?
You’re not alone.
Photo:EatingWell
Medications andcertain conditionslike diabetes, hypothyroidism and irritable bowel syndrome can all cause constipation.
Each day provides at least 34 grams of fiber, an important nutrient for gut health.
While fiber deserves a lot of fanfare,hydrationis also essential.
Photographer: Rachel Marek, Food stylist: Lauren McAnelly
Ensuring youre properly hydrated is particularly important if you plan to increase your fiber intake.
Thats because eating plenty of fiber but skimping on water can also increase the risk of constipation.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
If theres a substitution you prefer, feel free to make the swap.
If your current routine is low in fiber, slowly increasing your fiber is helpful to avoid GI discomfort.
Fred Hardy
Day 1
Breakfast (316 calories)
A.M.
Snack (131 calories)
Lunch (401 calories)
P.M.
Snack (101 calories)
Lunch (383 calories)
P.M. natural peanut butter at P.M. snack and add 14 cup unsalted dry-roasted almonds as an evening snack.
Day 3
A.M. chopped walnuts to the yogurt at lunch.
Day 4
P.M. ## Day 6
A.M. ## Day 7
A.M.
Snack (95 calories)
P.M. hummus with 1 cup sliced bell pepper as an evening snack.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
We no longer provide modifications for 1,200-calorie days in our meal plans.
National Institute of Diabetes and Digestive and Kidney Diseases.Definition & facts for constipation.
Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.Water.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
