what foods cause constipation: 7 FOODS TO AVOID
By avoiding or at least limiting the consumption of certain foods, we can fight against constipation. Here is the list of the main constipating foods to move away from your plate to end with bloating and stomach upset.
White rice: it slows the transit
Why ? White rice is food that slows down the transit because of its high starch content and its low fiber content.
This is why white rice is recommended for diarrhea. For the same reasons, potatoes, white bread, and refined flour are rather constipating foods.
By what do I replace it? Prefer full or half-full rice. Its fiber content makes it an ally against constipation. “Replace white rice with dried vegetables such as lentils, chickpeas (8g of fiber for 100g), red beans, white beans, which are rich in fiber and promote transit,” advises Ysabelle Levasseur, dietician-nutritionist.
In general, in case of constipation, replace all refined foods with complete or semi-complete foods (wholemeal bread, whole or semi-complete flour …)
No bananas if they are green!
Why ? The nutritional composition of bananas differs according to their stage of maturation. Unripe (green/yellow) it contains a lot of starch which slows the evacuation of the fecal bowl. This is why a banana not too ripe is recommended in case of diarrhea. The more it matures, the less starch it contains, and the more it holds fibers, which are favorable for facilitating transit.
Tip: consume ripe bananas (yellow with brown spots) if you are prone to constipation.
Quince: these fibers constipate
Why ? ” The quince contains fibers and more specifically pectins which are soluble fibers slowing the evacuation of the fecal bowl ” informs Ysabelle Levasseur. Quince is a useful ally if you have gastroenteritis or tend to have diarrhea, but should be avoided if you are frequently constipated.
In replacement: favor citrus fruits, passion fruit, raspberries, rhubarb, figs … So many fruits are rich in insoluble fibers facilitating transit.
Avoid cooked carrots
Why ? Cooked carrots contain mostly soluble fiber. These form a viscous gel in the intestine, which slows digestion.
Better to eat raw carrots. Its fibers are then used to fight against constipation because they increase the volume of the stool. “Cooking modifies the fibers” explains Ysabelle Levasseur, dietician-nutritionist.
By what vegetables I replace cooked carrots? “Better to eat vegetables rich in cellulose and insoluble fiber like Jerusalem artichokes, salsify, leek green (high in insoluble fiber), dandelion, fennel, Brussels sprouts (high in insoluble fiber), artichoke leaves (high fiber insoluble), asparagus, green beans (3.1g of fiber for 100g) … “informs dietitian-nutritionist Ysabelle Levasseur.
Beware of tea; it can constipate!
Why ? The tannins present in the tea diminish the natural evacuation movements of the intestine (intestinal peristalsis).
This is why wine, especially one particularly rich in tannins, is constipating in large doses.
Tip: avoid black tea, the most tannin-rich, prefer Roiboos tea or mate, both of which contain very little tannin. Drink not too hot tea – the more it is infused and the more tannin-rich – up to 3 cups a day. “If you have problems with constipation, you can replace the tea with herbal infusions such as dandelion, artichoke or mallow infusions,” advises dietician-nutritionist Ysabelle Levasseur. As for the wine, limit yourself to a drink a day to the maximum!
Sugar: limit sweets
Why ? “It is very little or no fiber in sweet products such as sweets and therefore in regular consumption and important they promote constipation because they slow down the intestinal transit, ” says dietitian-nutritionist Ysabelle Levasseur.
In case of constipation, when you want to sweeten, prefer dried fruits (prunes, apricots, figs) to candy. They are sweet, but their fiber richness facilitates the transit.
Aperitif: no touch to the chips!
Why ? Crisps like other high-fat foods slow intestinal transit. “Also, potato chips are made with potatoes that contain little fiber,” says dietician-nutritionist Ysabelle Levasseur.
As an aperitif, I replace potato chips with oleaginous fruits (cashews, Brazil nuts, almonds …), which contain mainly insoluble fibers facilitating transit. “Be careful, they are caloric, to consume in limited quantity” underlines Ysabelle Levasseur.
Thanks to Ysabelle Levasseur, dietician-nutritionist in Paris, author of Lighten your plate – I learn, I note, I fund, Editions ALPEN, May 2016.
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