Constipation is a common, frustrating, and painful problem of the digestive system. Everyone gets affected by constipation at some point in their lives. This condition is known to be more common in women and elderly people. A person who fails to have a bowel movement for more than three days is said to be suffering from constipation. Although there are many underlying medical conditions that can result in constipation, it is usually caused because of the diet. Some of the main symptoms of constipation include fewer bowl movements, abdominal bloating, strained bowel movements, and flatulence. Listed below are a few types of foods that commonly cause constipation.
Dairy Products
Dairy products are responsible for causing constipation in many people. Dairy products are not at all easy to digest and move very slowly through the gastrointestinal tract as they are low in fiber but high in fat. This impairs the normal functioning of the digestive system, thereby causing digestive problems like constipation. Dairy foods that should be avoided to prevent constipation include whole milk, butter, cheese, and ice cream.
Sweets
Although most people love to have sugary foods, they might cause problems in the digestive system. Sweet foods contain low amount of fiber and fluid content, but are high in fat. People who are prone to constipation should strictly avoid sugary foods such as cookies, cakes, pastries, candy, crackers, and sugary soft drinks.
Fast Foods and Processed Foods
Fast foods and processed foods are not only known to cause constipation, but they are often linked with cardiovascular diseases. Foods lose their natural fiber when they are processed. Therefore, people who experience frequent episodes of constipation should exclude such unhealthy foods from their diets. Some common examples include fries, pizza, hamburgers, pasta, corn chips, and frozen dinners.
Meat Products
Although meat products contain highest amounts of protein, they have certain disadvantages too. Consuming meat products, especially red meat, on a regular basis is known to contribute to constipation. However, you should understand that animal protein does not result in constipation on its own. It slows down the digestion and leads to constipation only if you replace most of your fiber-rich foods with it. Consuming meat products in combination with fiber-rich foods will not cause this condition.
As you might have understood by now, lack of dietary fiber is the main reason behind constipation. However, consuming excess amounts of fiber can also cause the same problem. Therefore, it is important to strike a balance between your daily calorie intake and fiber intake.
Ways to Avoid Constipation
You can avoid constipation by including the following high fiber foods in your daily diet: pears, prunes, beans, flaxseeds, berries, carrots, dry fruits, broccoli, papaya, cereals, whole grains, peaches, peanuts, plums, figs, and walnuts.
Although it is generally recommended to drink eight to ten glasses of water each day, people who are prone to constipation should try to drink more. Water not only has a cleansing effect, but it also helps to regulate metabolism.
There are some prescription medications that can lead to constipation as one of their side effects. If you believe that some prescription drug making you feel constipated, then you should see a doctor and get and alternative drug prescribed.
Living a sedentary lifestyle is the primary reasons for most illnesses, and constipation is one of them. Including simple exercises like walking, cycling, swimming, yoga, etc. in your daily routine can strengthen your muscles and also improve digestion.