Fibre-rich foods and a diet plan for constipation (qabz)
Adults need about 25 to 38 g of fibre a day. The best Pakistani sources are isabgol, daal, chana, whole-wheat chapati, oats, amrood, seb with skin, palak and seeds. For constipation, add fibre slowly, drink 8 to 10 glasses of water and walk daily; fibre without water makes qabz worse.
Fibre in common Pakistani foods
| Food | Portion | Fibre (g, approx.) |
|---|---|---|
| Isabgol (psyllium husk) | 1 tablespoon (7 g) | 5 to 6 |
| Daal (masoor, moong, mash), cooked | 1 katori | 8 to 10 |
| Chana or lobia, cooked | 1 katori | 9 to 12 |
| Chapati, whole-wheat (chakki atta) | 1 medium | 2 to 3 |
| Brown rice, cooked | 1 cup | 3 to 4 |
| Oats or daliya, cooked | 1 katori | 4 |
| Amrood (guava) | 1 medium | 5 |
| Seb (apple) with skin | 1 medium | 4 |
| Papita (papaya) | 1 cup | 2.5 |
| Palak or methi, cooked | 1 katori | 4 |
| Bhindi, cooked | 1 katori | 3 |
| Khajoor (dates) | 3 dates | 2 |
| Alsi (flaxseed), ground | 1 tablespoon | 3 |
| Chia seeds | 1 tablespoon | 4 to 5 |
Constipation diet plan (one day)
- On waking: a glass of warm water.
- Nashta: daliya or oats with a chopped fruit, or 2 chapatis of chakki atta with egg.
- Mid-morning: amrood, papita or soaked khajoor; a glass of water.
- Lunch: 1 katori daal or chana, palak or bhindi sabzi, salad, 1 to 2 whole-wheat chapatis.
- Evening: a handful of nuts or roasted chanay; water.
- Dinner: sabzi with chapati, and dahi.
- Before bed: 1 tablespoon of isabgol in a full glass of water.
Target 8 to 10 glasses of water a day in total, and a 20 to 30 minute walk.
Two kinds of fibre, and why both help
- Soluble fibre (isabgol, oats, daal, seb, alsi) softens stool and also lowers cholesterol and steadies blood sugar.
- Insoluble fibre (whole-wheat chapati, bran, sabzi skins) adds bulk and speeds movement through the gut.
Everyday Pakistani food gives both if you keep chakki atta, daal and sabzi in the plate. If bloating and cramps continue even with enough fibre and water, see the gut health page; it may be IBS rather than simple constipation.
See a doctor first if
- Constipation starts suddenly, especially after age 40
- There is blood in the stool, or black stool
- You have unexplained weight loss, vomiting or severe pain
- Constipation alternates with diarrhoea for weeks
Common questions
What is constipation in Urdu?
Constipation is "qabz" (قبض): passing stool fewer than three times a week, or hard, dry stool that is difficult to pass. Straining, a feeling that the bowel is not empty, and bloating are common with it.
How much fibre do I need a day?
About 25 g a day for women and 30 to 38 g for men. Most Pakistani adults get less than this because of maida bread, white rice and few vegetables. Build up slowly over 2 weeks, with extra water, or you will feel bloated.
Which foods are highest in fibre?
Isabgol husk, daal, chana and lobia, whole-wheat chapati, oats and daliya, amrood, seb with skin, palak and bhindi, and seeds such as alsi and chia.
What is the fastest home remedy for constipation?
A glass of warm water on waking, a tablespoon of isabgol in a full glass of water at night, two or three fruits a day (especially amrood, papita or soaked khajoor), and a 20 to 30 minute walk. Give it 2 to 3 days before adding anything else.
Is isabgol safe to take daily?
For most adults, yes, with plenty of water. Always take it with a full glass of water and never dry, as it can swell and block the throat or gut. People with a bowel obstruction or difficulty swallowing should not use it.
Can constipation be serious?
Usually not, but see a doctor if it starts suddenly after age 40, lasts weeks despite diet changes, or comes with blood in stool, weight loss, severe pain, vomiting or anaemia.
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