What Foods Cause Constipation? Best Foods That Make Constipation Worse. Constipation is an annoying but common problem that can affect people of all ages and genders. Some of the symptoms of constipation include irregular bowel movements, bloating, gas and cramps. This article discusses what foods can cause constipation and how you can avoid them.
Tweaking your lifestyle and the food you eat makes a tremendous difference in dealing with constipation unless you want to consume laxatives long-term. So let us go through this article to know the list of foods that cause constipation you must avoid. Read on!
What Foods Make You Constipated?:
Did you know that constipation in adults is often caused by certain foods? If you’re struggling with constipation, make sure to avoid these foods to get to the root of the problem:
- – Processed foods
- – Dairy products
- – Red meat
- – Foods high in sugar
- – Refined carbs
- – Caffeine
- Alcohol Cause Constipation:
Drinking a glass of alcohol during special occasions can be enjoyable. Still, alcohol is a beverage that makes you constipated by causing dehydration by increasing the number of fluids lost through urine if taken frequently and in large amounts.
You are at an increased risk of constipation because of dehydration that is caused either due to losing too much water through urine or not drinking enough water (1)(2).
Though the effects of alcohol consumption vary from person to person, no direct studies prove the effect of alcohol on constipation.
- Unripe Bananas (Green Banana) May Cause Constipation:
Bananas are a type of fruit that act as a laxative for babies and many elders. However, not many people know that unripe green bananas might actually cause constipation.
This is due to the fact that green banana’s 70 to 80% net weight is resistant starch, which is a complex carbohydrate that is difficult for our bodies to digest. So, if you are constipated, it’s best to avoid consuming green bananas. Fully ripened bananas, on the other hand, can be an excellent solution for constipation in babies.
- Avoid Persimmon When Constipated:
Persimmons are a tomato-like orange fruit that come in sweet and astringent varieties. Sweet Persimmons are packed with nutrients and can be very beneficial, but astringent Persimmons contain tannins which can reduce gut secretions and slow down food movement through the digestive tract (3). This is why you should avoid consuming too many astringent Persimmons if you are suffering from constipation.
Binge eating chocolate may seem like harmless fun, but did you know that too much chocolate can actually cause constipation? That’s right – the high amount of fat in white chocolate can slow down digestion and the movement of food through the digestive tract, which can lead to constipation. Cocoa beans with husks are actually said to relieve constipation, so if you’re looking to maintain gut health, moderate your chocolate intake and opt for dark chocolate instead of milk chocolate.
- Black Tea:
Many of us begin our mornings with a hot cup of black tea or coffee, but not all of us are aware that Black tea is one of the foods that can cause constipation in certain individuals. Furthermore, the caffeine present in black tea can make constipation worse for those who are already dehydrated (5).
The diuretic nature of caffeine makes your body expel excess water through urination, resulting in drier stools that are harder to pass.
- Are there any exercises you can perform to Relieve constipation?
Ans: Along with lifestyle changes and proper food, some exercises can help deal with constipation. They are:
- Pelvic floor exercises.
- Walking and running.
- Cat and cow pose.
- Breathing exercises.
- What are the foods you must consume to avoid constipation?
Ans: You can maintain healthy gut health by including the following foods:
- Fiber-rich foods such as figs, Spinach, prunes, apples, beans, oranges.
- Keep yourself hydrated.
- Include water-rich foods such as cucumber, Zucchini, etc.
- When should we consult a doctor for constipation?
Ans: You can relieve constipation gradually if you add a good amount of fresh fruits and vegetables to your diet. But if the condition persists for more than three weeks, consult a doctor immediately to rule out the health issue.