As you get older or more sedentary, you become more likely to experience this. While some foods help relieve or reduce the risk of constipation, others can make constipation worse.
Alcohol is often mentioned as a possible cause of constipation. This is because drinking large amounts of alcohol can increase the amount of fluid lost through urine, causing dehydration. Inadequate hydration, due to not having enough water or losing too much water through urine, is often associated with an increased risk of constipation. Effects may vary from person to person. Those who want to counteract the potential dehydration and constipation effects of alcohol should try to balance each serving of alcohol with a glass of water or another non-alcoholic beverage.
Foods containing gluten
Gluten is a protein found in grains such as wheat, barley, rye, spelt, Kamut and triticale. Some people may become constipated when they eat foods containing gluten. Also, some people have gluten intolerance. This is a condition known as gluten intolerance or celiac disease. When a person with celiac disease consumes gluten, their immune system attacks the intestines and severely damages them. Therefore, people with this disease should follow a gluten-free diet. About 0.5-1% of people in most countries have celiac disease, but many may not be aware of it. Chronic constipation is one of the common symptoms. Avoiding gluten can help soothe and heal the gut. Non-celiac gluten sensitivity (NCGS) and irritable bowel syndrome (IBS) are two other conditions in which a person’s intestines may react to wheat. Individuals with these conditions do not have gluten intolerance but appear to be sensitive to wheat and other grains. A nutritionist named foods that can cause constipation
Processed grains and their products, such as white bread, white rice, and white pasta, are lower in fiber and may cause more constipation than whole grains. This is because the bran and germ parts of the grain are removed during processing. Bran, in particular, contains fiber, a nutrient that adds bulk to stools and helps them move. Many studies have linked higher fiber intake to a lower risk of constipation. In fact, a recent study reported that for every additional gram of fiber consumed per day, the likelihood of constipation was 1.8% lower. As a result, people who suffer from constipation may benefit from gradually reducing their intake of processed grains and replacing them with whole grains. Although extra fiber is beneficial for most people, some people experience the opposite effect. For them, extra fiber can make constipation worse rather than relieving it. If you are constipated and already consume fiber-rich whole grains, adding more fiber to your diet will not help much. In some cases, it can even make the problem worse. If this is your situation, try gradually reducing your daily fiber intake to see if it provides some relief.
Milk and milk products
Dairy products appear to be another common cause of constipation, at least for some people. Infants, toddlers, and children appear to be particularly at risk, possibly due to sensitivity to proteins found in cow’s milk. It is worth noting that people with lactose intolerance may experience diarrhea rather than constipation after consuming dairy products.
Red meat can make constipation worse for three main reasons. First, it contains some fiber, which adds bulk to stools and helps them move. Second, red meat may indirectly reduce a person’s total daily fiber intake by displacing higher fiber options in the diet. This is especially true if you eat large amounts of meat at one meal, reducing the amount of fiber-rich vegetables, legumes, and whole grains you can eat in one sitting. Additionally, unlike other types of meat such as poultry and fish, red meat generally contains higher amounts of fat, and foods high in fat take longer for the body to digest. In some cases, this can make constipation even more likely. People who are constipated may benefit from replacing red meat in their diet with protein- and fiber-rich alternatives such as beans, lentils and peas.
Fried or fast food foods
Eating large or frequent portions of fried or fast foods can also increase the risk of constipation. This is because these foods are high in fat and low in fiber, and this combination, like red meat, can slow digestion. Fast food snacks such as chips, cookies, chocolate and ice cream can also replace high-fiber snack options such as fruits and vegetables in a person’s diet. This may further increase the likelihood of constipation by reducing the total amount of fiber consumed per day. Interestingly, many people believe that chocolate is one of the main causes of constipation. Additionally, fried and fast food foods tend to contain high amounts of salt; This reduces the water content of the stool, which can dry it out and make it harder for it to pass through the body. This happens because when you eat too much salt, your body draws water from your intestines to compensate for the excess salt in your bloodstream. This is one of the ways your body normalizes salt concentration, but unfortunately it can lead to constipation.