Healthy bowel movements are important to your general wellbeing as the movements ensure the removal of waste and toxins from the body. A healthy diet helps in ensuring healthy bowel movements but the wrong foods can disrupt this, leaving you constipated.
Constipation can happen to anyone and a contributing factor is a diet low in fibre. Dietary guidelines state that adult males need about 30 grams of fibre per day, whereas women need around 25 grams. Although constipation can occur as a result of many different reasons, we’ve provided you with foods that can be major contributors.
An unripe banana can lead to a back-up in the bathroom. This is because they’ll be too starchy and hard to digest, taking more time to pass through your digestive system and harder to pass out of you.
Waiting for a banana to become perfectly ripe can take time and patience, as it isn’t necessarily ripe just because it isn’t green anymore. You’ll want to wait until the banana has completely ripened, and that is usually when you see the peel covered in plenty of brown spots.
Red meat may worsen constipation for three main reasons.
First, it contains little fiber, which adds bulk to the stools and helps them move along.
Second, red meat may also indirectly reduce a person’s total daily fiber intake by taking the place of higher-fiber options in the diet.
This is especially true if you fill up on a large portion of meat during a meal, reducing the amount of fiber-rich vegetables, legumes and whole grains you can eat in the same sitting.
This scenario would lead to an overall lower daily fiber intake, potentially increasing the risk of constipation.
Furthermore, unlike other types of meat, such as poultry and fish, red meat generally contains higher amounts of fat, and high-fat foods take longer for the body to digest. In some cases, this may increase the likelihood of constipation even further.
Those with constipation may benefit from replacing the red meat in their diet with protein- and fiber-rich alternatives such as beans, lentils and peas.
It is not true that if you swallow a piece of gum it takes seven years to digest. However, it is true that if you swallow many pieces of gum in a short time, or if you swallow several pieces of gum with other indigestible foods such as seeds, this can create a mass that in rare cases, blocks the digestive tract. This blockage can cause constipation.
Children under age 5 should not chew gum at all, and if you do chew gum, stick to just one or two pieces a day – and throw it out when you’re done chewing.
4.Alcohol and coffee
“Dehydration can back you up, because you need to have fluids to digest your meals,” Unger says. Alcohol and coffee both can cause dehydration. If you are an avid coffee drinker or enjoy a drink or two at night, you need to balance it out with an adequate amount of water to keep your body hydrated. Most dietitians recommend drinking eight cups of H20 each day, though this can vary depending on your weight, height, and physical activity level.
Sorry, chocolate lovers. While there are many health benefits associated with dark chocolate, avoid it if you seek constipation relief. In particular, milk chocolate is high in sugar and fat, and the associated complications that come with those. The dark variety has less sugar, but should still be avoided in times of constipation. Chocolate also frequently contains caffeine, worsening the issue.
Gluten is a binding protein found in wheat, semolina, rye, and barley. It gives the food its shape and holds it together. But a majority of people are gluten sensitive and may suffer from constipation. Not all gluten sensitive individuals experience constipation, but those with Celiac disease should completely avoid gluten products.
Without blinking your eyes, you can finish a big bag of chips. The perfect balance of salt and sugar in the chips makes it really tough to stop once you have started. But did you know that apart from making you gain weight, they can also cause constipation? Yes, chips are fried and high in sodium. Avoid consuming too much of them or just banish them from your house.