10 foods that cause constipation
Occasional constipation is due to a diet low in fiber and lack of hydration. Also, certain foods slow transit and promote constipation. Know to avoid them if you are subject to constipation.
Occasional constipation affects one in three, mostly women. It is often enough to add green vegetables rich in fiber, fresh fruit and drink sufficient and regularly throughout the day so that this passing transit problem disappears. However, sometimes, some nutritional choices prevent the bowel from returning to work. If you would give everything to have a regular transit, here are the food families to avoid.
Immunoglobulin G (IgG) is one of the proteins found in milk, cheese and other dairy products that are suspected of causing gastrointestinal problems in people with irritable bowel syndrome. It would also create constipation in people who have a diet rich in dairy products.
If you can not spend a day without milk, it is best to consume fermented milk that contains a significant amount of live lactic acid bacteria (probiotics) that balance the intestinal microbiota.
Whether it is your baker’s cakes or industrial cookies, all these sweets have in common being rich in fat, low in fiber and very poor in water. In short, they have everything to constipate.
If you can not finish your meal without a little sweetness, choose desserts rich in fiber: a bowl of raspberries, a pear baked or a bar with oatmeal and dried fruits.
THE FAST FOOD
We all know that the fast food menu is high in fat and low in fiber. What is less known is that after such a list, our bowel takes much longer to carry out its evacuation work. Just because food salt catches the water from the intestines, which needs it to eliminate waste.
So, to accompany your menu at fast food, forget the sodas and drink at least 1.5 liters of water during the day.
THE PALEO DIET
You have chosen this diet rich in meats, vegetables and seeds thinking to eliminate your digestion problems and you are again constipated? Nothing more normal! “This diet suppresses all cereals that are sources of fiber, but it also banishes all forms of carbohydrates. Fermentable carbohydrates serve as food for probiotics, which our intestines need to function well,” explains dietitian Leslie Bonci.
If vegetables and fruits are advised in case of constipation, bananas are the only fruits that are the exception. When they have just been picked and are only ripe, the sugar they contain is starchy, which can both cause or aggravate constipation.
If you like too many bananas (also an excellent source of potassium) to get rid of them, let them ripen out of the fridge and consume them when they are ripe, and the starch has turned into sugar.
Consuming too much red meat, which is high in fat and lack of fiber, increases the risk of constipation (especially when comparing regular red meat eaters with vegetarians). Red meat, once in the intestine, slows down digestion considerably and for a long time. It is a constipating food to which not everyone thinks.
To fight against this obstruction of the intestines, try replacing a portion of the amount of red meat you usually eat every day by vegetable proteins (such as beans, lentils, brown rice, etc.) or choose grain rich in protein and fiber (such as quinoa).
Iron supplements are known to cause constipation. If you are not suffering from iron deficiency, try to get iron by eating natural foods such as lentils, beans, pumpkin seeds, or consuming cereals made from whole iron-fortified grains instead to take iron supplements.
It should be noted that most people do not need iron supplements unless they have too low iron stores, anemia with mineral deficiency. Also be aware that in addition to being a constipating food, consuming too much iron can cause various health problems.
Nibbling such as potato chips is part of this list of constipating foods mainly because they almost always replace a snack or side dish that is higher in fiber.
There is also another concern here. Foods high in fat such as potato chips delay digestion, causing a feeling of “too full” that reflects the intestinal filling. To alleviate this problem, try to snack low-fat foods that contain whole grains to increase your fiber intake.
Fatty, fried foods such as fries, donuts, onion rings cooked by frying, and heavily breaded foods like fish, tend to slow down movement through the digestive tract.
These types of foods can attach to other pieces in your intestine and become constipated. Just like chips, fried foods are fatty and take a long time to digest; this can slow down your regular gastrointestinal movement. Choose healthier cooking methods such as steaming and grilling to solve this problem.
Other constipating foods
Alcoholic beverages can also cause difficulty in bowel movement (in addition to other health concerns when drinking too much). Limit your drinking to one drink for women and two glasses for men per day (including wine).
Foods that contain white flour, white rice, white sugar, baking powder, baking soda or yeast bread can also cause this digestive disorder.
Most of us can solve constipation problems by making adequate food choices. Eat more fiber, drink more water and stay away from the foods that make considering that we just listed.
We recommend reading the article: Immediate constipation relief