10 foods that cause constipation, avoid them for better digestion (2024)
Your dietdoesn’t just impact your weight loss and fitnessgoals. It can also create problems in your digestion process leading to constipation, especially if it doesn’t contain enough fibrethat can be obtained from fruits and vegetables, or probiotics like yoghurt. While fast foods may seem to be the most obvious cause of constipation, it is not the only culprit.
Here are 10 foods that you should avoid to prevent constipation:
* Caffeine: While caffeine can lead to more bowel movements as it is a stimulant, if you are dehydrated, it can worsen your constipation. And it’s not just coffee, even black tea, colas, and chocolate can contain caffeine.
* White rice: White rice is polished and its husk and bran is removed which means the fibre content is less. That can lead to constipation. Instead, opt for brown rice which still contains the husk and bran.
* Red meat:Red meatis high-fat and takes longer to digest. It also has tougher protein fibres that may not be easy for the stomach to process.
* White bread: White flour is notorious for constipation. Avoid cakes, biscuits, white bread and crackers as these are low in fibre and high on starch. Instead, opt for whole grains.
* Alcohol: Alcoholcan slow down your digestion and is also dehydrating which can worsen constipation. Instead, drink lots of water to ensure smooth bowel movements.
* Fast food: Chips, fries, burgers and pizzas could be causing you to suffer from constipation. They lack fibre and nutritional value and are high in fat.
* Dairy: If you consume milk, cheese or ice cream in excess, it can lead to constipation. The lactose in dairy could be to blame as it makes you feel bloated and increases gas.
* Unripe bananas: Bananas work to smoothen your digestion but the unripe ones can cause constipation. They are loaded with resistant starch that is tougher for the body to digest. They also contain tannins which reduce the speed at which foods are processed through the gut.
* Refined sugar: Sugardoesn’t just cause obesity and aggravate diabetes. It is full of empty calories and affects your colon health as well. It can contribute to inflammatory bowel diseases like Crohn’s and IBS as well as increase risk of developing colon cancer.
Eating a lot of high-fat meats, dairy products and eggs, sweets, or processed foods may cause constipation. Not enough fluids. Water and other fluids help fiber work better, so not drinking enough liquids can contribute to harder stools that are more difficult to pass. Lack of physical activity.
Eating a lot of high-fat meats, dairy products and eggs, sweets, or processed foods may cause constipation. Not enough fluids. Water and other fluids help fiber work better, so not drinking enough liquids can contribute to harder stools that are more difficult to pass. Lack of physical activity.
“The BRAT diet ― bananas, rice, applesauce and toast ― is one we recommend for a range of digestive issues, and it can help with both constipation and diarrhea.
Water, clear soups, fruit juice without added sugar, herbal teas, and other drinks can help relieve constipation. Hydration is essential for keeping the stool soft. Juices can also contain dietary fiber, sorbitol, or other nutrients that support digestive health.
Peanut butter contains fiber, which may help people avoid constipation. However, people should try to choose brands that do not contain added salt, sugar, or fat. Including certain foods in the diet can help to keep bowel movements regular.
Although lack of fiber is a major cause of constipation, it can be caused by many other conditions, including irritable bowel syndrome, hypothyroidism, and intestinal blockage.
Try natural laxatives that work fast for constipation relief, which include: aloe vera, leafy greens, chia and flax seeds, high fiber fruits, probiotic foods, and coconut water. Also make sure to drink plenty of water/fluids when consuming natural laxatives, since these work with high fiber foods to help soften stool.
Things that contribute to constipation can include stress, diet, and lack of physical activity. A person may also find they don't poop as often as they age because their intestines tend to move more slowly. There are many treatments available to help relieve constipation and promote regular bowel movements.
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