Foods That Can Cause Constipation

Constipation: Foods You Should Avoid

Constipation is a common gastrointestinal issue attributed to low dietary fibre intake and, with age, can reach alarming levels. It can produce discomfort as well as a feeling of bloated stomach and can inflame stress and anxiety. Surprisingly, some everyday foods might add to the problem without you even realizing it.

This blog dives into constipation foods to avoid, the worst fruits for Constipation, foods to prevent Constipation and more.  

Let's dive deeper!

What is Constipation?

Constipation is characterized by the infrequent or difficult passing of stools. It is commonly categorized as having less than three bowel movements in one week. A person suffering from Constipation is indicated as being severe if they pass stools less than once a week.

Children, as well as adults of various age groups, are troubled by this issue. In the case of children, individuals tend to suffer from its other symptoms, such as – dry and hard or small-sized stools or the feeling of being unable to clear the bowels with a single defecation session.

Additionally, children, for the most part, become irritable and, at times, aggressive as Constipation hampers them with pain, gas formation, and general discomfort. Identifying and addressing the issue early can help improve gut health and overall well-being.

What is the Reason Behind Constipation?

Constipation can stem from various factors, making it challenging to pinpoint a single cause. Chronic Constipation, lasting over 14 days, often links to poor lifestyle habits. A diet lacking fibre is one of the most common reasons for this condition.

Other causes include:

●  Avoiding the need to pass stools
●  Side effects of certain medications
●  Dehydration or not drinking enough water
●  Leading a sedentary lifestyle
●  Underlying health issues like diabetes or Irritable Bowel Syndrome (IBS)
●  Mental health concerns, such as anxiety or depression

Foods That Can Cause Constipation

Constipation is an uncomfortable condition that can be aggravated by certain foods. For individuals with persistent digestive issues, identifying constipation foods to avoid is key to improving gut health. Here are some foods that may worsen the problem:
Alcohol

Constipation is often associated with drinking. Overdrinking causes your body to lose more liquids via urine, therefore causing dehydration. This dehydration constricts the movement of stool within the intestines. However, not everyone gets affected by drinking alcohol, as drinking a lot of water while having alcoholic beverages can mitigate this issue.  

Dairy Products

Certain individuals, however, do suffer from Constipation while consuming dairy products such as milk, paneer, and curd. Some studies tend to show that cow's milk can inhibit bowel motility in young children. So, does milk cause Constipation? The answer for some people is yes, but it's mainly when consumed in excess. 

In this regard, you can also ask: is curd good for Constipation? Now, curd, with its probiotics and cooling properties, is said to aid digestion and gut health. However, people prone to dairy become constipated or have a more difficult time passing stool. 

Gluten-containing foods

Gluten can indeed be harmful to individuals who are suffering either from celiac disease or non-celiac gluten sensitivity, and it is mostly found in wheat, barley, and rye. These diseases often present with chronic constipation. 

If you feel for sure that gluten is what is causing an issue then it is best to seek advice from a doctor before continuing dietary modification. On the other hand, having moderate amounts of gluten or wheat does not seem to cause a problem for most people.

Processed Grains

White bread, white rice, and other processed grains are low in fibre, making them foods to avoid when constipated. Processing removes fibre-rich bran, which is essential for adding bulk to stool. Replacing these with whole grains and increasing water intake can help manage Constipation.

Fried or Highly Processed Foods

Foods like fried snacks, frozen meals, and canned dishes are high in fat and low in fibre. This combination slows digestion, leading to Constipation. Moreover, these items are often high in salt, which reduces stool water content, making it harder to pass.

Red Meat

Red meat is heavy on the digestive system. Its high-fat content, tough protein fibres, and iron levels can contribute to Constipation. Limiting red meat and balancing your diet with fibre-rich options can improve bowel health.

Chocolate

For individuals with irritable bowel syndrome (IBS), chocolate is one of the foods that cause Constipation. Its high fat content slows down digestion, reducing the bowel's ability to push food through efficiently.

Caffeine

Caffeine has a dual effect on the body. In small amounts, it can stimulate bowel movements. However, excessive consumption, especially when dehydrated, can have the opposite effect. Drinks like coffee, black tea, and colas, along with chocolate, may worsen Constipation by promoting water loss from the body.

White Bread

White bread and other products made with refined flour, such as bagels, crackers, and pretzels, are low in fibre. These foods are high in starch, which can slow digestion and make Constipation worse. Opting for whole-grain bread and fibre-rich alternatives can support smoother bowel movements.

Chips

Potato chips are a common snack but can be a hidden culprit behind Constipation. They are low in fibre, high in fat, and lack essential nutrients. Eating chips in large amounts can make you feel full without adding any fibre to your diet. For a healthier option, replace chips with crunchy, raw vegetables that are naturally rich in fibre.
Understanding the constipation foods to avoid can significantly improve digestive health. Also, making conscious dietary choices and staying hydrated are simple yet effective ways to keep your gut functioning smoothly.

Worst Fruits for Constipation

Not all fruits help relieve Constipation. In fact, some can make it worse depending on their ripeness or specific properties. Find their names listed below:

Bananas

Bananas are unique because their effect on Constipation depends on their ripeness. Unripe, green bananas are high in starch, making them harder for the body to digest and potentially causing Constipation. 
While ripe bananas are rich in pectin and can help alleviate Constipation, they can worsen the condition if you're dehydrated. Babies are particularly sensitive and can become constipated from eating too many bananas, so variety is key in their diet.

Persimmon

Persimmons, a fruit popular in Asia, can also lead to constipation, especially in the astringent variety. These contain high levels of tannins, which slow food movement through the intestines. Sweet persimmons are less likely to cause issues, but moderation is still advised if you're prone to Constipation.

Foods to Prevent Constipation

Eating a diet rich in high-fibre foods can help prevent and ease Constipation. Fibre adds bulk to stool and makes it easier to pass. Here are some foods that can help keep your digestive system functioning smoothly:

1.Vegetables

Most vegetables are high in fibre, making them excellent for digestion. Carrots, peas, broccoli, and okra are all great options. These vegetables not only provide fiber but also essential vitamins and minerals to support overall health.

2.Fruits

Fruits like kiwis, berries, avocados, and oranges are packed with fibre that helps keep your bowel movements regular. Kiwis, in particular, are known to boost bowel movement frequency. Eating two green kiwis daily can be especially beneficial for people with functional Constipation or IBS.

3.Whole Grains

Switching to whole grains like whole wheat bread, pasta, and brown rice can significantly increase fibre intake. These foods are rich in fibre and help prevent Constipation by promoting regular bowel movements.

4.Prunes and Fruit Juices

Prunes are well known for their ability to ease Constipation. Eating prunes or drinking unsweetened fruit juices like apple, pear, or prune juice can help increase fluid intake and provide additional fibre. However, keep in mind that prunes are high in FODMAP, so they may not be suitable for people with IBS.

In conclusion, managing Constipation can be easier with a few dietary adjustments. By reducing or removing constipation foods, like dairy and gluten-containing products, and incorporating more fibre-rich foods into your diet, you can promote smoother digestion and easy bowel movement.