Certain medical conditions can make you more likely to get constipated.
Whole grains include oats, brown rice, quinoa, whole grain bread and pasta, and popcorn.
A lack of dietary fiber contributes to constipation problems.
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Processed Meats
Processed meats can be hard on thedigestive system.
They almost always contain high amounts of fat, which can slow digestion.
They also are low in dietary fiber.
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Many processed meats containnitratesto extend their shelf life.
These nitrates also may contribute to constipation.
But these do tend to be healthier options than processed red meat.
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Fried Foods
Like processed meats, fried foods are hard to digest.
They slow digestion and may contribute to hardened stools.
This may be due to lactose or other compounds found in dairy.
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Lactose is a sugar that some people are unable to process.
Constipation after eating dairy may be a sign oflactose intolerance.
The results suggest that these natural sugars also play a role.
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When constipated, venture to reduce your intake of dairy, especially full-fat dairy.
These foods include:
Once your constipation has eased, try adding a little yogurt back into your diet.
Yogurt contains natural, gut-healthyprobiotics.
They may help to normalize gut bacteria and prevent constipation before it starts.
If you think dairy is causing constipation, try anelimination diet.
Avoid eating all dairy for a few weeks to see if symptoms improve.
Eggs
Eggs may sometimes be a cause of constipation, especially in aging adults.
Eggs contain some fat and are low in fiber.
Limit egg consumption and add morehigh-fiber foodsto your diet to help improve bowel movements.
Sweets
Sugary foods are associated with high rates of constipation.
Fruit has natural sugar to satisfy your sweet tooth, as well as fiber to help prevent constipation.
There is also some evidence that it promotes constipation.
Foods With Gluten
Constipation can be a symptom ofceliac disease.
Celiac disease affects the small intestine and can be triggered by foods that contain gluten.
Gluten is a natural protein found in wheat, barley, and rye.
It shows up in processed foods like bread, pasta, cookies, and cakes.
If you have celiac disease, eliminating gluten from your diet can make a big difference.
it’s possible for you to expect celiac disease symptoms to start improving after you stop eating gluten.
They may even disappear altogether once you are on agluten-free diet.
Bananas
Usually fruits are considered a good food to eat to help ease constipation.
Bananas, however, may not be that great depending on how ripe they are.
Unripe bananas may actually cause constipation or make existing constipation worse.
As bananas ripen, they lose this property.
Other Substances
In addition to foods, other beverages and substances can cause constipation.
Alcohol
Alcohol affects the body in several ways.
Drinking alcohol lowers the amount of a hormone called vasopressin.
The result is an increase in urination.
This extra loss of fluids can cause dehydration.
When you’re dehydrated, your intestines don’t get enough water either.
Your stool becomes hard and dry.
These stools are more difficult to pass than stools that are smooth and soft.
High doses of alcohol can also slow down the time it takes for substances to pass through the intestines.
You may get constipated as a result.
Caffeine
Caffeine may be a surprising cause of constipation, but it can happen.
For example, many people note thatcoffee makes you poop.
However, it can also cause the opposite to happen.
Caffeinated beverages like coffee and sweetened coffee drinks may make you dehydrated.
Alternatives may be available that won’t cause constipation.
What to Choose When Constipated
Foods rich in fiber are good choices when you’re constipated.
Good sources of fiber include:
Getting enough water can also relieve and prevent constipation.
Aim for 8 to 10 cups of liquids, especially water, every day.
Summary
Constipation may seem an inconvenience but it’s also a measure of your digestive health.
Avoiding foods that cause constipation has other advantages too.
By making changes to your diet, you’re able to avoid constipation while promoting better overall health.
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