curs when the intestine does not move regularly, which causes bowel movements not to occur as often as expected or require a lot of effort, resulting in sparse and generally hard stools. In most patients, this condition is due to inadequate eating habits , a sedentary life and a poor intake of water, which prevents the intestine from working properly, although other diseases can also be responsible for this picture.
If to all these conditions we add a diet rich in foods that constipate us, the result will be that we will not go to the bathroom as often as expected, which can cause abdominal bloating, gas and many discomfort. In this FastlyHealarticle we explain in detail the foods that cause constipation , as well as the best home remedies to combat it and some recipes that will help you fight this problem.
The main causes of constipation
The lack of regularity in the evacuations or the solid consistency of the same, usually generate a lot of discomfort in the patients, this is mainly due to the sensation of abdominal bloating, heaviness and flatulence that this picture usually generates.
The causes of constipation are mostly linked to lifestyle, although some pathologies may also be responsible. The reasons for this condition are:
- Low fiber diet, requires between 25 and 30 grams of fiber per day to ensure good bowel movements and avoid constipation. We can find it in whole grains, fruit, vegetables and legumes.
- Little intake of gua, the intestines need liquid to effectively eliminate stools. If you don’t drink at least 2 liters of water a day, you are likely to have hard stools and difficulty passing them.
- A sedentary life, exercise stimulates the bowel movement favoring bowel movements.
- Suffering from intestinal diseases such as irritable bowel syndrome , colon polyps, or rectal conditions such as hemorrhoids , also contribute to suffering from constipation.
- Having chronic diseases such as diabetes or hypothyroidism can also contribute to this condition.
- If you have started a drug treatment and have observed changes in the frequency of your bowel movements, consult your doctor. Medications such as antidepressants, certain pain relievers and sedatives, or oral iron supplements can cause constipation.
The importance of eating a balanced diet
If you consume little fiber, lead a sedentary life, do not drink enough water and also eat abundantly foods that promote constipation, it is natural that your intestinal transit is not adequate. The key to combat this problem is to make the appropriate adjustments in our diet and habits, in order to guarantee a good intestinal transit and adequate bowel movements.
If you don’t know which ingredients can be harmful, here are the foods that cause constipation so you can limit them in your diet.
Eating a diet rich in saturated fats such as those present in fried foods, junk food such as hamburgers, pizzas, salty snacks or processed meats such as sausages, significantly affects our digestion, making it difficult and leading to constipation.
Saturated fat makes digestion much slower, which is why the nutrients in food cannot be used properly, which ends up interfering with the functioning of the intestine. Instead, it is recommended to include not only fiber in the diet, but also foods rich in good fats such as omega 3, present in ingredients such as oily fish, nuts, avocado or vegetable oils.
We know that meat is one of the most complete foods we can find, rich in protein, iron and vitamins, but it is also a very heavy ingredient for our stomach that is quite difficult to digest. The more fat the meat contains, the heavier it will be for the stomach and the more complex the digestion process will be, so if you suffer from constipation it is advisable to moderate your intake and always opt for lean cuts .
You can also choose other alternatives such as chicken, fish or turkey and combine them to avoid overusing the meat.
Dairy products and their derivatives
Among the foods that cause constipation, dairy has a special mention. Except for natural yogurt, which due to its content of probiotics helps improve our intestinal transit, the rest of the foods in the milk group and its derivatives, such as cheese or butter, do not contain fiber. On the other hand, they usually offer a high fat intake , which translates into a much heavier stomach and problems for adequate bowel movements.
You have to be especially careful with this food group if you suffer from lactose intolerance or sensitivity.
Normally used in the astringent diet when our mission is to control diarrhea, foods made from white or refined flour such as rice, pasta or bread tend to cause constipation. These are ingredients that do not provide fiber to our body and that, in many cases, can slow down digestion much.
If you are looking to regulate intestinal transit then you should opt for wholemeal flours , acquiring products such as rice, pasta or wholemeal bread that will help to significantly improve digestion and reduce constipation.
Foods rich in sugar
Sweets, bakery products and all kinds of trinkets can be the weakness of many, but these types of ingredients are rich in sugar and many times in saturated fat, which makes their nutritional or fiber contribution to zero , making digestion difficult. and promoting constipation.
In this group we should not forget either refined sugar and artificial sweeteners.
Caffeinated foods and drinks
Consumed in moderation, caffeine can be very favorable to activate our body, however, abusing it can have consequences on your intestinal transit. This ingredient increases constipation, so it is recommended to ingest coffee, tea, soft drinks and also chocolate, which also contains this ingredient in moderation.
Fruits and vegetables that constipate
As a general rule, fruits always eaten with their skin and most vegetables provide good doses of fiber, notably favoring intestinal transit. However, in this group there are also some foods that cause constipation and that are especially useful when we want to reduce diarrhea or eat an astringent diet.
These ingredients are:
- The skinless apple
- The pear without skin
- The carrot
- The banana
Remedies for constipation
Including fiber in your diet, increasing physical activity and drinking water in good quantities will undoubtedly help you benefit your intestinal transit. But if despite making these improvements you feel that your bowel movements are not adequate or you find yourself going through a period of constipation , then it is time to take actions that help you improve.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Foods that cause constipation , we recommend that you enter our Digestive System category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.