High Fiber Diet Chart for Constipation from a 100% Organic Grocery Store in Pakistan

Macronutrients:

  • Total Calories: Approximately 1,600-1,700 kcal
  • Carbohydrates: 190–200 g (46–48%)
  • Protein: 90–100 g (22–24%)
  • Healthy Fats: 55–60 g (30–32%)
  • Dietary Fiber: Approximately 30–35 g
  • Water Intake: 2.5–3 Liters per day

High Fiber Diet Plan:

Meal Menu Ingredients + Serving Size Total Meal Calories Key Benefits
Breakfast

Chia & Flax Breakfast Bowl

1 cup plain yogurt, 1 tbsp Himalayan Chef Chia Seeds, 1 tbsp Himalayan Chef Flax Seeds, 1 small apple

 350 kcal

Rich in fiber, healthy fats, and protein; supports fullness

Meal Menu Ingredients + Serving Size Total Meal Calories Key Benefits
Mid-Morning Snack

Fruit & Nut Snack

 1 medium guava or pear, 15 g Himalayan Chef almonds 170 kcal
 Provides natural fiber, vitamins, and healthy fats

Meal Menu Ingredients + Serving Size Total Meal Calories Key Benefits
Lunch

Dal with Whole-Grain Chapati

1 cup Himalayan Chef Dal Moong Washed, 2 chapatis prepared with Himalayan Chef Multigrain flour/Whole-Grain Flour, mixed vegetable salad

 480 kcal

Provides plant protein, complex carbohydrates, and dietary fiber

Meal Menu Ingredients + Serving Size Total Meal Calories Key Benefits
Evening Snack

Roasted Chickpea Snack

 30 g Himalayan Chef Roasted Black Chickpeas, unsweetened green tea
 150 kcal

Fiber-rich snack that can help promote fullness

Meal Menu Ingredients + Serving Size Total Meal Calories Key Benefits
Dinner

Vegetable Rice & Chicken Bowl

100–120 g grilled chicken, ¾–1 cup Himalayan Chef Super Kernel Basmati Rice, 1 cup steamed mixed vegetables, 1 tsp Himalayan Chef Cold Pressed Cooking Oil

 420 kcal

Balanced source of protein, carbohydrates, vegetables, and fiber

Meal Menu Ingredients + Serving Size Total Meal Calories Key Benefits
Optional Fiber Addition

Psyllium Husk Drink

1 serving Himalayan Chef Psyllium Husk mixed with sufficient water, if appropriate

 Minimal calories

Concentrated source of dietary fiber

Benefits of Following This High Fiber Diet Plan from Best Grocery Store

A balanced high fiber diet focuses on including different plant-based foods rather than depending on a single ingredient. Combining fiber rich foods, fruits, vegetables, pulses, whole grains, nuts, and seeds can make everyday meals more varied and nutritious.

  • Supports normal digestive function.
  • Helps increase daily dietary fiber intake.
  • Provides different sources of plant-based nutrition.
  • Can help meals feel more satisfying.
  • Encourages regular consumption of fruits and vegetables.
  • Includes practical high fiber foods in Pakistan that can fit traditional meals.
  • Provides convenient options for people looking for fiber foods for constipation as part of an overall balanced diet.
  • Helps create a more organized weekly grocery store shopping list.

Himalayan Chef High Qaulity Grocery Items Online in Pakistan

Choosing suitable pantry staples can make it easier to include fiber rich foods in everyday meals. Himalayan Chef offers several products that can complement a varied, fiber-conscious eating pattern.

These products can complement naturally fiber-containing foods that contain fiber, including fresh fruits, vegetables, legumes, whole grains, nuts, and seeds.

Himalayan Chef Nutritionist Tips for Increasing Fiber in Your Diet 

  • Increase fiber gradually instead of making a sudden change.
  • Include high fiber foods in different meals throughout the day.
  • Choose whole fruits instead of relying mainly on fruit juices.
  • Add lentils, chickpeas, and beans to regular meals.
  • Include high fiber fruits such as guava, pears, apples, and other suitable seasonal options.
  • Add chia or flax seeds to appropriate meals.
  • Choose suitable whole-grain products when shopping.
  • Drink 2.5–3 liters of water daily, depending on your individual needs.
  • Include vegetables with lunch and dinner.
  • Read nutrition labels when purchasing packaged products.
  • Choose a variety of fiber foods instead of depending on one product.
  • If you are increasing fiber specifically for constipation, do so gradually and maintain adequate hydration.
  • Consult a healthcare professional if you have persistent digestive symptoms.

Healthy High Fiber Recipe Ideas with Himalayan Chef Products

1. Chia & Fruit Yogurt Bowl

Ingredients:

  • 1 cup plain yogurt
  • 1 tablespoon Himalayan Chef Chia Seeds
  • 1 small apple or guava
  • 1 teaspoon crushed almonds

Benefit: A simple breakfast combining protein, fruit, healthy fats, and fiber rich foods.

2. Flaxseed Breakfast Bowl

Ingredients:

  • 1 cup oatmeal
  • 1 tablespoon Himalayan Chef Flaxseed (Alsi Seeds)
  • ½ banana
  • Seasonal fruit
  • Milk or yogurt

Benefit: Combines whole grains, fiber rich fruits, and flax seeds in one convenient meal.

3. High-Fiber Moong Dal Bowl

Ingredients:

Benefit: A traditional meal providing plant protein and high fiber foods from pulses and vegetables.

4. Roasted Chickpea Fiber Snack

Ingredients:

Benefit: A convenient snack featuring one of the practical fiber foods that can be included between meals.

5. High-Fiber Vegetable Chapati

Ingredients:

Benefit: A homemade option that combines whole grains and vegetables, making it a practical source of whole grain high fiber foods.

6. Chia Lemon Refreshing Drink

Ingredients:

  • 1 glass water
  • Juice of ½ lemon
  • 1 tablespoon Himalayan Chef Chia Seeds

Benefit: Provides hydration while adding a source of fiber to your daily routine.

7. Fiber-Rich Rice & Vegetable Bowl

Ingredients:

Benefit: A balanced meal combining carbohydrates, protein, vegetables, and foods that contain fiber.

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