We all want to free feel at the beginning of the day. But, sometimes such feel of freshness, freeness we can’t get because of our digestion problem, bloatedness which can be the outcome of constipation. Constipation could be caused by an unhealthy diet. Make simple lifestyle modifications and avoid these foods for the better bowel movement. Nowadays, constipation is a common problem that’s generally defined as having less than three bowel movements per week. In fact, as many as 27% of adults experience it and its accompanying symptoms, such as bloating and gas. The older or more physically inactive you get, the more likely you are to experience it.
Diet doesn’t just impact the weight loss and fitness goals. It can also create problems in your digestion process leading to constipation, especially if it doesn’t contain enough fibre that can be obtained from fruits and vegetables or probiotics like yoghurt. While fast foods may seem to be the most obvious cause of constipation, it is not the only culprit. Here are 10 foods that you should avoid to prevent constipation:
Caffeine: It can lead to more bowel movements as it is a stimulant. If you are dehydrated, it can worsen your constipation. And it’s not just coffee, even black tea, colas, and chocolate can contain caffeine.
White rice: It is polished and its husk and bran are removed which means the fibre content is less. That can lead to constipation. Instead, opt for brown rice which still contains the husk and bran.
Red meat: It is high-fat and takes longer to digest. It also has tougher protein fibres that may not be easy for the stomach to process.
Chocolate: It may be delicious but they also slow down the digestion process. It is not recommended for people with irritable bowel syndrome.
White bread: White flour is notorious for constipation. Avoid cakes, biscuits, white bread and crackers as these are low in fibre and high on starch. Instead, opt for whole grains.
Alcohol: can slow down your digestion and is also dehydrating which can worsen constipation. Instead, drink lots of water to ensure smooth bowel movements.
Fast food: Chips, fries, burgers and pizzas could be causing you to suffer from constipation. They lack fibre and nutritional value and are high in fat.
Dairy: If you consume milk, cheese or ice cream in excess, it can lead to constipation. The lactose in dairy could be to blame as it makes you feel bloated and increases gas.
Unripe bananas: Bananas work to smoothen your digestion but the unripe ones can cause constipation. They are loaded with resistant starch that is tougher for the body to digest. They also contain tannins which reduce the speed at which foods are processed through the gut.
Refined sugar: Sugar doesn’t just cause obesity and aggravate diabetes. It is full of empty calories and affects your colon health as well. It can contribute to inflammatory bowel diseases like Crohn’s and IBS as well as increased risk of developing colon cancer.
So, from now try to avoid all these above-mentioned foods for recovering constipation.