Table of ContentsView AllTable of ContentsWhite FlourProcessed MeatsFried FoodsDairy ProductsEggsSweetsRed MeatGlutenBananasOther SubstancesTreatment
Table of ContentsView All
View All
Table of Contents
White Flour
Processed Meats
Fried Foods
Dairy Products
Eggs
Sweets
Red Meat
Gluten
Bananas
Other Substances
Treatment
Foods to avoid when constipated include white bread, dairy, red meat, and fried foods because they may slow digestion and create hardened stools.
Certain medical conditions can make you more likely to get constipated. Knowing what foods to avoid when constipated and whatfoods you can eat to help ease constipationmay help prevent it in the future.
Anything With White Flour
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White flour and other refined flour are wheat that has had most of its gut-healthy fiber removed.A healthy intake of fiber is essential to keep your bowels moving smoothly. To ease and prevent constipation, limit foods made from white flour, such as:
For a healthier choice, go with whole grains instead, which are good sources of dietary fiber. Whole grains include oats, brown rice, quinoa, whole grain bread and pasta, and popcorn.
A lack of dietary fiber contributes to constipation problems. To maintain digestive regularity and improveheart health, women ages 31 to 50 should consume 25 grams of fiber per day, while men of the same age should consume 31 grams daily.
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Processed meats can be hard on thedigestive system. They almost always contain high amounts of fat, which can slow digestion. They also are low in dietary fiber. Many processed meats containnitratesto extend their shelf life. These nitrates also may contribute to constipation.
To help prevent constipation, it is best to avoid processed meats like:
There are health concerns about processed white meat products too, like turkey sausage and chicken lunch meat. But these do tend to be healthier options than processed red meat.
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Like processed meats, fried foods are hard to digest. They slow digestion and may contribute to hardened stools.
Fried foods, particularly deep-fried foods, are high insaturated fat.Diets high in saturated fatare known to increase constipation, particularly in older adults, compared to diets low in saturated fat.
To circumvent a bout of constipation, make an effort to avoid:
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Many people report that dairy products make them constipated. This may be due to lactose or other compounds found in dairy. Lactose is a sugar that some people are unable to process. Constipation after eating dairy may be a sign oflactose intolerance.
A 2018 study from Australia found that the long-term restriction of lactose and fructose reduced the severity of chronic constipation in a small group of children. The results suggest that these natural sugars also play a role.
When constipated, try to reduce your intake of dairy, especially full-fat dairy. These foods include:
Once your constipation has eased, try adding a little yogurt back into your diet. Yogurt contains natural, gut-healthyprobiotics. They may help to normalize gut bacteria and prevent constipation before it starts.
If you think dairy is causing constipation, try anelimination diet. Avoid eating all dairy for a few weeks to see if symptoms improve.
Eggs may sometimes be a cause of constipation, especially in aging adults. Eggs contain some fat and are low in fiber. If you’re eating too many eggs, the lack of fiber could be the reason you’re getting constipated.
Limit egg consumption and add morehigh-fiber foodsto your diet to help improve bowel movements.
Sugary foods are associated with high rates of constipation. This may be because sweets and other sugary foods have high amounts of unhealthy fats and lack healthy digestive fiber.
Limitfoods high in sugarthat can be found in many products, such as:
Instead of reaching for sugary snacks when you’re constipated, try fruit instead. Fruit has natural sugar to satisfy your sweet tooth, as well as fiber to help prevent constipation.
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Most health experts will advise you to cut back on red meat to reduce your risk of heart disease and stroke.More than anything else, red meat contains high levels of saturated fat that can clog arteries and lead toatherosclerosis. There is also some evidence that it promotes constipation.
In the same way that saturated fat in fried foods contributes to constipation, eating large quantities of red meat may do the same.
A 2015 study reported that a high level of saturated fat in the diet, defined as over 30 grams per day, is linked to a higher risk of constipation.
To put this into context, one ribeye steak can deliver as many as 28 grams of saturated fat per serving.The researchers suggest that eating this much fat activates theileal brake, a biological mechanism that slows the emptying of the stomach.
If you are a beef lover, grass-fed beef may be “healthier” than grain-fed beef because it has up to 4 fewer grams of fat per 100-gram portion.Even so, the U.S. Department of Health and Human Services recommends limiting the intake of red meat, including processed red meat, to one portion per week.
Foods With Gluten
If you have celiac disease, eliminating gluten from your diet can make a big difference. You can expect celiac disease symptoms to start improving after you stop eating gluten. They may even disappear altogether once you are on agluten-free diet.
Usually fruits are considered a good food to eat to help ease constipation. Bananas, however, may not be that great depending on how ripe they are.
Unripe bananas may actually cause constipation or make existing constipation worse. As bananas ripen, they lose this property. Consider avoiding bananas when you’re constipated.There are plenty of other good fiber sources you can choose from instead.
In addition to foods, other beverages and substances can cause constipation.
Alcohol
Alcohol affects the body in several ways. Drinking alcohol lowers the amount of a hormone called vasopressin. The result is an increase in urination. This extra loss of fluids can cause dehydration.
When you’re dehydrated, your intestines don’t get enough water either. Your stool becomes hard and dry. These stools are more difficult to pass than stools that are smooth and soft.
High doses of alcohol can also slow down the time it takes for substances to pass through the intestines. You may get constipated as a result.
Caffeine
Caffeine may be a surprising cause of constipation, but it can happen. For example, many people note thatcoffee makes you poop. However, it can also cause the opposite to happen.
Caffeinated beverages like coffee and sweetened coffee drinks may make you dehydrated. Being dehydrated can lead to constipation or make it worse.If you drink caffeinated beverages, drink plenty of water along with them.
Supplements and Medications
Some supplements and medications can lead to constipation, including the following:
Talk to your healthcare provider about your medications and supplements if you’re concerned about constipation. Alternatives may be available that won’t cause constipation.
What to Choose When Constipated
Foods rich in fiber are good choices when you’re constipated. Good sources of fiber include:
Getting enough water can also relieve and prevent constipation. Fluids make your stools softer and easier to pass.It is also important to drink plenty of water when adding fiber to your diet. Aim for 8 to 10 cups of liquids, especially water, every day.
Summary
Constipation may seem an inconvenience but it’s also a measure of your digestive health. The foods you eat may be making your constipation worse, so it’s good to identify those that may be contributing to the problem.
Avoiding foods that cause constipation has other advantages too. Fried foods, too much red meat, and a lack of fiber can contribute to a host of other health issues. By making changes to your diet, you can avoid constipation while promoting better overall health.
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