Foods that cause constipation are an annoying but common problem in people of all ages, regardless of gender. Some of the symptoms that occur during constipation include irregular bowel movements, bloating, gas, and cramps.
This article looks at the foods that cause constipation. All you have to do is avoid them instead of staying in the bathroom for hours.
Foods That Cause Constipation:
Changing the lifestyle and the food you eat makes a huge difference in treating constipation unless you want to take long-term laxatives. So let’s go through this article to find out about the list of constipating foods that you should avoid. Continue reading!
What Foods Make You Constipated:
Below Is a List of Foods That Cause Constipation and Make Sure You Avoid These Foods to Address the Root Cause of the Problem.
Drinking a glass of alcohol on special occasions can be enjoyable. However, alcohol is a drink that causes constipation by causing dehydration by increasing the amount of fluid lost with urine when taken frequently and in large quantities. You’re at an increased risk of constipation due to dehydration caused by losing too much water through the urine or not drinking enough water (1) (2). Although the effects of alcohol consumption vary from person to person, no direct studies have shown the effect of alcohol on constipation.
Bananas are a fruit that works as a laxative for children and many seniors. But did you know that unripe green bananas can cause constipation? Yup! The 70-80% net weight of green bananas is durable starch, a complex carbohydrate with properties similar to dietary fiber. However, although fiber relieves constipation, our body has a hard time digesting this particular type of dietary fiber. So, if you suffer from constipation, avoid eating green bananas, although fully ripe bananas for constipation in babies can be a great solution.
Lotus is an orange fruit that looks like a tomato with lots of nutrients. And comes in sweet and astringent varieties. Sweet persimmon can be very beneficial, but the astringent persimmon reduces intestinal secretions. And slows the movement of food through the digestive tract because it contains a lot of tannins (3). This is why you should avoid eating too many astringent lotions if you are constipated.
Many of us eat chocolate, sometimes more without realizing it. But did you know that chocolate can cause constipation? Yes! The high amount of fat in white chocolate could cause constipation by slowing down the digestion and movement of food through the digestive tract. In addition, unpeeled cocoa beans are said to relieve constipation (4). On the contrary, milk chocolate is completely absent, which makes it a cause of constipation. Therefore, eat chocolates in moderation if you want to maintain gut health.
5. Black Tea:
Many of us start our day with a hot cup of black tea or coffee, but few know that black tea is one of the foods that cause constipation in some people. The diuretic nature of caffeine causes your body to lose excess water through urination, leading to drier stools from which it is difficult to get rid of.
6. Dairy Products (Cheese, Milk, Yogurt, Ice Cream):
Can dairy products cause constipation? It may come as a surprise that dairy products can cause constipation in some people if taken in excessive amounts. Flatulence and other diseases can also be caused by the lactose found in dairy products. But that does not mean that dairy products are not right for you. They have vitamins and minerals that can be beneficial to your health. Cow’s milk is one of the foods that cause constipation in babies, especially if they are sensitive to the proteins that are present (6). Most people with lactose intolerance experience diarrhea rather than constipation, but the results vary from person to person.
Eggs are rich in protein and are foods that people consume on a regular basis. But eggs have a fiber content of less than 0.75%, resulting in constipation, especially if you follow an egg-only diet (7). For healthy movement, you need at least 25 grams of fiber for women and 38 grams for men. So instead of just eating eggs, you can also add fiber-rich foods to avoid constipation.
8. Processed Cereals (White Rice, White Pasta, White Bread):
White bread, white rice, and white pasta are processed low-fiber cereals that cause constipation compared to whole grain cereals. During the processing, the bran and the germinal parts of the grain are removed (8). Therefore, you can benefit from gradually reducing your intake of processed cereals and replacing them with whole grains, especially if you suffer from constipation.
9. Sweets with Dough:
If you have a sweet tooth and you can not stop yourself from eating desserts a little too much, it will cause constipation. This is due to the fact that the processed sugar in many desserts is high in fat and low in fiber and fluids, which makes it difficult to maintain movement in the digestive system. So, even if you want to eat something sweet, eat them in moderation or eat yogurt and strawberries instead.
10. Red Meat:
Red meat has high amounts of iron and hard-to-digest protein, fiber, and its consumption can lead to constipation. Ground beef, pork, venison, beef, goat, lamb, beef are some red meats you should avoid. Red meat is low in fiber, and if you are full of meat during the meal, it leaves little room for fiber, resulting in constipation (9). Additionally, red meat takes longer to digest because it contains higher amounts of fat (10).
Barley, wheat, semolina, and rye have a binding protein called gluten, which is why these grains retain their shape. But you may get constipated, especially if you are sensitive to gluten. This is true for celiac people because gluten will cause constipation (11). It is recommended that you follow a gluten-free diet if you have celiac disease because it can damage the gut and cause constipation (12). It is imperative that you speak to your doctor to rule out celiac disease if you suspect gluten is causing constipation.
12. Fried Foods:
The risk of constipation increases if you eat French fries regularly. They can slow down the digestive process similar to red meat because they tend to be high in fat and low in fiber (13). Additionally, fried foods make it difficult for stool to penetrate through the body because large amounts of salt, reduce the water content of the stool, drying it out (14).
13. Quick or Repaired Food:
Obesity and heart disease are major problems that result from excessive fast food consumption. These trends need to be eliminated as they are very harmful to overall health. Fast foods or processed foods tend to slow down the passage of food through the large intestine because they contain artificial food additives and sodium. If you suffer from regular constipation, it is best to avoid regular fast food.
14. Chewing Gum:
We all have childhood memories of chewing gum by mistake and are afraid it will get stuck in our stomachs. While it may not be completely accurate for chewing gum, it lasts if you ingest many pieces of chewing gum in a short amount of time. Although rare, chewing gum, when combined with indigestible foods, can cause obstruction of the digestive system, resulting in constipation.
Constipation can be a nuisance to discuss, but it can lead to serious problems if not addressed in a timely manner. This article will help you understand which foods cause constipation and how to address the root of the problem.