Many foods in the diet can lead to constipation, the main similarity between these foods is their lack of fiber. It is rare for a specific food to cause constipation. What is important in the diet is fiber. It is recommended to eat 25 grams (g) of fiber for women and 38 g of fiber for men per day. Most Europeans consume only half that amount. You can relieve constipation by replacing the following foods that cause it with choices high in fiber that prevent it.
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1. Dairy products
Cheese, ice cream, and other dairy products are high in calcium, which has high binding properties and can lead to constipation in some people. Dairy products also lack fiber, which potentiates their constipating power. Toddlers and children may be particularly sensitive to dairy products. In contrast, fermented dairy products such as yogurt or kefir can improve gut health and reduce the likelihood of constipation.
2. Red meat
Red meat is high in protein and often contains more fat than other types of meat, which can take longer to digest. Additionally, red meat is devoid of fiber, the most important nutrient when it comes to constipation. Eating red meat can take the place of a higher fiber option, such as legumes, which further aggravates constipation. Instead of adding more constipation-causing foods to your meal, make sure your steak comes with plenty of fiber-rich foods, like a baked potato (eat the skin) and a large salad. to relieve constipation.
3. Fried foods
Fatty and fried foods, such as French fries, doughnuts, onion rings, and even heavily breaded foods like fish, take longer to digest than healthier options. Therefore, they can slow things down in your digestive tract, which is the exact opposite of what you want if you’re feeling constipated. In some people, fatty and fried foods trigger more urgent and loose bowel movements. For others who eat fried, fatty foods in place of dietary fiber sources like fruits, vegetables, and whole grains, it can lead to constipation due to insufficient fiber intake. A fast food meal usually consists of one protein and one carbohydrate (burger and fries), which are not good sources of dietary fiber.
4. Processed snacks and desserts
Chips, pretzels, cookies, pastries and other processed snacks are high in salt, processed sugar and fat, and low in water. All of these factors combined cause constipation. These snacks are also often poor sources of dietary fibre. If these foods replace fruits, vegetables and whole grains in the diet, they can lead to constipation due to insufficient fiber intake.
Opt for foods high in water and natural sugars, such as:
watermelons
Berries
Kiwi
Peaches
Apples
Oranges
If you can’t give up your savory snacks, look at the fiber grams in the products and the ingredient list when you shop. There are many chips, crackers and other snacks on the market made from whole grains, vegetables or legumes that are good sources of fibre.
5. Refined carbohydrates
Many highly processed baked goods and snacks also contain refined carbohydrates, which can negatively affect digestion. White bread and white rice are other culprits in this category. Refined carbohydrates are stripped of their fiber during processing. When you choose these foods, you’re missing the opportunity to add fiber to your diet, which can help relieve constipation. Replacing these foods with wholemeal bread and brown rice, for example, can help relieve constipation.
6. Frozen meals
Boxed meals can be convenient, but they rarely have the nutritional merits of a meal you prepare yourself, which puts them on the list of foods that can cause constipation. Frozen dinners are usually high in salt, fat and preservatives: three key elements that are bad for the digestive system and known to wreak havoc in the digestive tract. Not all frozen foods are bad for health and digestion. Frozen fruits and vegetables can be convenient and economical ways to increase fiber intake and help relieve constipation. The nutritional quality of frozen foods varies, and reading the labels is essential. Look for meals that incorporate fiber from vegetables and whole grains while limiting saturated fat.
7. Bananas
Interestingly, bananas can either be a cause of constipation or a source of constipation relief, depending on how ripe they are. Bananas, when fully ripe, contain soluble fiber and can therefore help treat constipation. However, unripe, or green, bananas have high levels of resistant starch, which can be very binding and cause constipation. For this reason, unripe bananas can be used to treat diarrhea.
