Knowing the list of foods that constipate is advantageous for someone who is prone to this distress. Chronic constipation is common in today’s fast-paced world, especially with all the “instant” foods offered in the market. Rather than treating constipation when it strikes, get to know the foods that cause constipation to prevent it from occurring in the first place.
Constipation causes may be one or more of these conditions: eating habits, lack of fluids in the body, sedentary lifestyle, stress or having a medical condition. Sometimes a simple change of diet is often the easiest natural relief for constipation and other constipation symptoms.
Here is the list of foods that constipate or contribute to constipation:
1. Low-fiber foods.
This group includes meats, eggs, fruit juices with the exception of prune juice, raw and dried fruits, raisins, berries, peeled fruits and vegetables, juiced fruits and vegetable, skinless potatoes and certain kinds of vegetables. Fruits and vegetables are the riches source of fiber. However, the dietary fiber present in them is greatly reduced when they are peeled or processed. To get the most of the fibers from fruits and vegetables, better eat them as they are.
Grain products are also included in the list of foods that constipate. While they are fiber themselves, grains and wheats contain an element called opioid peptides which weakens intestinal contractions. Avoid eating too much of white breads, bagels, muffins, cakes and pastries, cereals, soa crackers and biscuits, refined pasta and white rice to help the bowels move along.
Due to low fiber content, there are certain fruits and vegetables that are also included in the list of foods that constipate people. Eating them during an episode may not help in relieving constipation. These include apricots, watermelons, melons, cantaloupe, grapefruit, peaches, pears, canned and processed fruits.
Most of the vegetables belonging to the cruciferous family are included in the list of foods that constipate, as well. While they may contain fiber, they tend to cause gaseaousness which aggravates constipation. Examples of these are broccoli, cauliflower, cabbage and kale.
2. Processed foods.
Bacon, ham, hamburgers and fries, pizza, junk foods and all canned foods are few of the common culprits of constipation that are in this list. Tasty as they are, these fatty foods are high in preservative and saturated fats (with little or no fiber content). These foods are harder to digest compared to the other food choices.
3. Dairy products.
Foods such as cheese, milk, yogurt, ice cream and butter are also included in the list of foods that constipate. They are mostly high in saturated fats while low in fiber. It's best to eat them with fiber-enriched foods, which mostly come from fruits and vegetables.
4. Dehydrating drinks.
Coffee, black tea, soft drinks and other caffeinated drinks are included in the foods causing constipation, as well. Caffeinated beverages are part of the list as they tend to dehydrate the body. Without enough water, the stools harden which causes constipation. Drink more water to avoid a constipated episode.
This list of foods that constipate is a good basis for re-assessing the foods you currently have in your diet. Try to lessen if not totally avoid the "list" to improve your digestive health and be relieved of constipation problems.
List of related articles:
- Constipation - Causes, Symptoms and Treatments
- Do Bananas Cause Constipation
- Health Benefits of Eating Bananas
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