A day without bowel movement could be uneasy and discomforting. If this problem continues for long, then you may be suffering from constipation. Constipation is defined as hard, dry bowel movements, or excreting fewer than three times a week.
What causes constipation?Your intestine/colon’s main job is to absorb water from residual food while it is passing through the digestive system. It then creates stool (waste). The colon’s muscles eventually propel the waste out through the rectum to be eliminated. If stool remains in the colon too long, it can become hard and is difficult to pass causing constipation. One of the best ways to prevent constipation or find relief from constipation is by avoiding the foods that cause it. Here’s a list of some of the most common culprits that you should try to avoid.
Rice is a staple in most parts of the world. White rice is said to be more processed and polished than brown rice. It is known that the husk and bran in the white rice are removed, which takes away half the nutrients from the rice and causes constipation. Therefore, most health experts suggest eating brown rice. Brown rice will have more fiber per serving than white rice, but this doesn’t take away the fact that white rice still contains some amount of fiber.
While whole-grain bread may help relieve constipation, white bread can cause or worsen it. Unlike whole grains, white flour has no fiber. These foods are heavy on starch and can back you up.
Red meatMeat from conventionally raised, grain-fed cows, do appear to contain substances (proteins and unhealthy fats) that can contribute to constipation. It is high in fat, has tough protein fibers that take time to break-down and high iron content that causes constipation.
These meals may be convenient but rarely have any nutritional benefits in comparison to the meals you prepare yourself. This puts them on the list of foods that can cause constipation. They are usually high in sodium, which stores water to dilute the salt, keeping it from pushing waste through the body.
All those noodles and fries are low-fiber and high in fat. This contributes to constipation. Not to mention, fast foods often don’t have much nutritional value. If you crave for such foods, then you should try making burgers, fries, and other fast foods at home.
In large quantities, dairy products, such as milk, cheese, yogurt, and ice cream, can lead to constipation for many people. The lactose in dairy can cause increased gas and bloating that can make a person feel even worse if things aren’t moving through properly.
Caffeine is a stimulant that can make a person have more bowel stools or in excess, diarrhea. If a person is dehydrated, the caffeine in coffee, black tea, colas, and chocolate can make constipation worse.
Chocolate can slow the digestion process and should be avoided if you are constipated. In a German study, Chocolate is high in fat and has little to no fiber, which can slow the passing of food through the bowel. In addition, if you suffer from irritable bowel syndrome (IBS), chocolate can aggravate your symptoms.
Potato chips are scrumptious, but they are, low in fiber and lack nutrients contributing to constipation. Instead, try snacking on salads and sprouts for a satisfying crunch and are high fiber foods.
Interestingly, bananas can either be a cause of constipation or a source of constipation relief, depending on their ripeness. Unripened, green bananas are constipating. So, next time make sure that you pick the right banana.
— Times of India