The best way to avoid or relieve constipation is to eliminate the foods that cause it. In fact, the major cause of constipation could as close to you as your dinner plate. Multiple studies have concluded that many of the common foods in an American’s diet cause constipation.
Here’s a list of common foods that you should avoid if you want to prevent or relieve constipation:
1. Dairy Products
Many of the dairy products, including ice cream and cheese, are known to be a cause of constipation. Well, these foods pretty well deserve the reputation of constipation-causing agents. Turn out these foods have high-fat content and are low in fiber content, which collectively puts them into the category of foods to be avoided.
A major chunk of toddlers in the United States is highly affected by dairy products that are made from milk.
2. Red Meat
Although red meat contains high-fat content, it isn’t one of the primary causes of constipation. Here, the problem is that when you eat red meat, it takes a lot of space in your stomach and generates a feeling of fullness, leaving almost no place of fiber-rich foods. This is a common feeling when you consume red meat regularly.
To make yourself a complete meal, you can simply replace some high-fat foods with those that are rich in fiber content. For example, add high-fiber foods like baked potatoes (with skin) and a bowl of salad to your meals to avoid constipation.
Snacks like potato chips top the list of foods that cause constipating, primarily because they almost always replace a complete meal or a side dish that you can eat to get some fiber. Another reason why you should avoid potato chips is that since potato chips are high in fats, they lead to delayed digestion and generate a feeling of fullness, which further leads to constipation.
To relieve constipation, replace high-fat foods with those that contain whole grains to increase your overall fiber intake.
4. Frozen Foods
Frozen foods may be convenient for you to have once in a while, but they hardly contain the much-needed nutritional value of a meal that you prepare on your own. This puts these meals on the list of foods that are highly likely to cause constipation, as they are low in dietary fiber and high in fats.
Not just fats, frozen foods contain a high amount of sodium that holds water and keeps the salt diluted, which on the other hand, keeps the body from flushing out the waste.
Cookies and other bakery items like pastries, cakes, and many crackers are loaded with refined carbohydrates. In fact, when it comes to constipation, these items are quite popular because they’re very low in fiber and fluids, and very high in fat.
The best way to avoid constipation is to reduce or completely cut down on these foods and consume high-fiber foods like salads and fresh fruits.
6. Unripe Bananas
When it comes to bananas, they have properties that can both relieve and cause constipation, based on ripeness. Unripe bananas are known to cause constipation, whereas ripe bananas contain a high amount of soluble fiber that helps push waste out of your body.
Therefore, to eliminate existing or likely constipation issues, make sure to choose your bananas carefully.
7. Fried Foods
Fried foods like French fries, onion rings, doughnuts are greasy and they have a tendency to pretty much affect your digestive tract and, therefore, bowel movements.
Similar to potato chips, these fried foods take a long time to digest, thereby slowing down the normal gastrointestinal movement. The best way to avoid constipation is to replace your cooking method with steaming and broiling.
Other than being a potential outcome of a sedentary lifestyle, constipation can be a result of bad food choices in your everyday life. Foods that contain high fat, low fiber and fluids are highly likely to cause constipation in individuals from almost any age group. To conquer as well as to relieve this case of affected bowel movements, adopt a healthy eating habit and add exercise to your daily routine.