If you frequently experience constipation, then you should avoid the foods that cause constipation.
The foods you eat can greatly affect your health and the way how your system function. This is true with your digestive system in which you can experience constipation by eating the foods listed below.
What Foods Cause Constipation?
Constipation is a health condition that affects the digestive system and makes the feces hard and difficult to expel. This happens when too much water from the food you eat is absorbed by the colon.
Most likely, fatty foods and those that are low in fiber move slower in the digestive tract. Thus, more water is absorbed.
This makes sense knowing the foods that cause constipation so that you can consume them in minimal amount if not to avoid.
1. Red meat
Red meats like beef can take a toll to your digestive system especially if you’re not eating high-fiber vegetables along with it. Meat does not contain any fiber at all that’s why it moves slower.
However, red meat is also important for your body as it supplies essential minerals and protein. Therefore, the best thing to do is to consume just a small amount of red meat and combine it with vegetables.
2. Chewing gum
Ingesting chewing gums can cause in your digestive tract that eventually may lead to constipation. That’s why parents should not allow their children below 5 years old to chew gum because there’s a great possibility of ingesting the gum.
3. Caffeine and Gluten
Studies revealed that caffeine intake helps to have more bowel movements. In fact, excessive intake may lead to diarrhea. However, a person should not take caffeine if he or she is dehydrated as it can worsen the condition.
In the same manner, gluten intake can cause constipation only to people who have allergies to it and suffering from celiac disease. The good thing is that you can find gluten-free foods that you can replace pasta and breads.
4. White bread
Unlike whole-grain bread, white bread can worsen constipation. They don’t also contain fiber and heavy on starch.
Alcohol can cause constipation because it can slow digestion and makes a person dehydrated. If you can’t do without drinking alcoholic beverages, make sure to drink plenty of water.
People suffering from IBS or irritable bowel syndrome should not take chocolate. It is because the fat content in chocolate can negatively impact the digestion process. This happens when the muscle contractions slow down, thus the bowel movement also slows down.
7. Some supplements
Calcium and iron supplements are known to be causing constipation. That’s why if it is recommended for you to take these supplements you should consume foods that are high in fiber to prevent constipation.
8. Dairy products
Cheese is one of the dairy products that are identified to cause constipation. Most dairy products have higher content of fat, but low in fiber. If you love dairy products such as cheese, but it causes you constipation, the best thing to do is to limit your intake.
You can consume at least less than ½ cup of cheese or any dairy product. You should also consume high-fiber foods and vegetables along with it.
9. Fried Foods
Fried foods serve in fast foods are low in fiber and high in fat. Foods like fries and burgers can cause constipation. Instead of consuming fried foods, try a veggie patty or lean ground turkey along with whole-grain bun. Avoid French fries and swap for baked potato fries leaving the skin on as it contains fiber.
10. Processed foods and frozen dinners
Apparently, processed foods are not recommended for daily consumption because those are not nutritious. Aside from the high salt content, processed food usually contain a lot of fat. With this, you should avoid consuming frozen meals, pastries, hot dogs and the likes to avoid constipation.
Foods that contain a high amount of fat like potato chips can slow the digestion process that may lead to constipation. Chips lack the essential nutrients needed by your body and also low in fiber.
If you’re experiencing constipation after snacking with chips, you should stop it and try raw veggies that are high in fiber.
Cookies are high in fat, low in fluid and low in fiber that’s why they’re one of the foods that should be avoided if an individual frequently suffers from constipation.
Along with cookies, foods that contain refined carbohydrates such as crackers, cakes and pastries should be consumed sparingly.
Bananas are full of nutrients, but eating unripe bananas can cause constipation. It’s because unripe bananas are too starchy making them difficult to digest. It takes a long time for it to move into your digestive system and difficult to pass out.
This doesn’t necessarily mean avoiding banana at all. Instead, you can eat ripe bananas because they contain more fiber that will help to treat the condition.
Healthy eating can prevent constipation. Staying away from those foods listed above for a period of time can lead to an improvement in your digestion process.
Janice Thompson is a nutritionist. She loves to share her healthy lifestyle and diet tips.