According to medical experts, constipation is a health problem which is characterized by fewer than 3 bowel movements per week. Unfortunately, the healthy range is up to two bowel movements per day. A healthy stool is soft, smooth, and easily passed. Straining on the toilet or not going in the bathroom for two or three days is usually a sign of constipation.
Foods That Lead to Constipation
Fried foods
They are full of saturated fiber and low on fiber. This is not good for the bowel movements because they are not easy for digestion and their slowly movement through the digestive system.
Unripe bananas
Unlike ripe bananas that are abundant in pectin which is a fiber and triggers bowel movements, the unripe ones do not have it and are not easy to digest and can lead to constipation.
Iron and calcium supplements
Excessive amounts from the wrong sources can trigger upset stomach and constipation.
Some meds
This is technically not food, but, it should be noted. Antidepressants are some of the medications known to impede the bowel movements.
Fast food
Hamburgers, French fries, and cheeseburgers lack fiber and are full of saturated fats. A better option for fast, yet healthy foods are fruits and nuts that are abundant in fiber.
Refined sugar
As it is closely associated with diabetes and heart disease, sugar has a negative influence on the colon as well. When consumed excessively, it can trigger IBS and Crohn’s and elevate the chance of colon and rectal cancer.
Chocolate
Though dark chocolate has a lot of health benefits, it is not recommendable for people who suffer from constipation. This goes for milk chocolate as well, which is full of fat and sugar.
Meat
People who eat meat have a 50 percent higher risk of colon cancer than vegetarians and vegans and the risk is even higher if the consumption of processed meats is frequent.
Caffeine
This stimulant can trigger diarrhea but as it is also a desiccant, it can dehydrate the body and cause the kidneys to remove water from the circulation. Lack of water in the body for a proper blood volume causes the colon to absorb the needed water from the digested foods leaving one with hard stool and eventually constipation.
Alcohol
Alcohol abuse can dehydrate the body and lead to the creation of dry and hard feces. It can also cause IBS and pancreatitis that are characterized by constipation issues.
Processed foods
Prepacked foods are horrible for the colon due to their low amount of fiber and richness of salt and fat. The surplus salt collects the water in the cells and the colon cannot access the needed fluids for an easily passed stool.
Gluten
Celiac disease is an autoimmune disorder which is known to damage the small intestine when it meets gluten. Together with gluten sensitivity, these two health problems can trigger constipation, pain in the abdomen, and bloating.
Additional Tips to Avoid Constipation
- Eat foods abundant in fiber
- Perform regular colon detoxes
- Workout regularly
- Take probiotics
- Learn to manage stress
- Drink the right beverages