Constipation is a common digestive issue that affects up to 27% of adults, causing uncomfortable symptoms such as bloating and gas. While there are many potential causes of constipation, certain foods can make it worse. This article will explore the foods that can cause constipation, as well as those that can help relieve it. Alcohol is often mentioned as a potential cause of constipation. While no studies have been conducted on the direct relationship between alcohol consumption and constipation, it is known to have a dehydrating effect that can increase the risk of constipation.
To counteract this, people should try to compensate for each serving of alcohol with a glass of water or other non-alcoholic beverage. Processed grains and their products, such as white bread, white rice and white pasta, are lower in fiber than whole grains and may cause more constipation. Studies have linked higher fiber intake to a lower risk of constipation, so people who suffer from constipation could benefit from gradually reducing their intake of processed grains and replacing them with whole grains. However, some people find that eating less fiber helps relieve constipation. Red meat can make constipation worse for three main reasons: it is high in fat and low in fiber, it takes longer for the body to digest high-fat foods, and if it replaces fiber-rich foods in the diet, it can lead to a lower overall daily fiber intake. People with constipation may benefit from replacing red meat in their diet with alternatives rich in protein and fiber, such as beans, lentils and peas. Chocolate is often thought to be a major cause of constipation, but there is no scientific evidence to support this.
Fried foods and fast foods are also often high in salt, which can reduce the water content of stools and make them harder to pass. Astringent persimmons contain tannins which may reduce intestinal secretions and contractions, slowing bowel movements.
17 Foods That Can Help Relieve Constipation
Here are 17 foods that can help relieve constipation:- Whole grains: Whole grains are high in fiber and can help keep you regular.
- Bananas: Green bananas contain resistant starch which helps keep stools soft.
- Gluten-free grains: Gluten-free grains such as quinoa, buckwheat and millet are high in fiber and can help relieve constipation.
- Beans: Beans are high in fiber and protein and can help keep you regular.
- Lentils: Lentils are high in fiber and protein and can help keep you regular.
- Peas: Peas are high in fiber and protein and can help keep you regular.
- Berries: Berries are high in fiber and antioxidants and can help keep you regular.
- Prunes: Prunes contain sorbitol which helps keep stools soft.
- Apples: Apples are high in fiber and antioxidants and can help keep you regular.
- Pears: Pears are high in fiber and antioxidants and can help keep you regular.
- Citrus fruits: Citrus fruits such as oranges, lemons and limes are high in vitamin C which helps keep stools soft.
- Leafy greens: Leafy greens such as spinach, kale and Swiss chard are high in fiber and antioxidants and can help keep you regular.
- Nuts: Nuts such as almonds, walnuts and cashews are high in fiber and healthy fats which can help keep you regular.
- Seeds: Seeds such as flaxseeds, chia seeds and hemp seeds are high in fiber and healthy fats which can help keep you regular.
- Yogurt: Yogurt is a probiotic food that helps maintain healthy gut bacteria which can help relieve constipation.
