According to medical experts, constipation refers to less than three bowel movements per week. Symptoms of constipation include bloating, lumpy stools, and feeling pain during a bowel movement. Older individuals are more likely to experience constipation. Constipation can happen because of poor lifestyle and diet. There are foods you can eat to relieve constipation, but some foods that make you constipated.
This article explores foods that might cause constipation.
1. Bananas
Banana constipation is often caused by eating unripe bananas. Green, under-ripe bananas contain a large amount of starch that is hard to digest. There is no need to avoid bananas altogether because not all of them can cause banana constipation. Ripe bananas are known for constipation relief.
2. Red meat
For many reasons, red meat is among the foods that make you constipated. Red meat like pork and beef contains tough protein fibers that are difficult to digest. Your gastrointestinal tract takes a long time digesting red meat due to its high-fat content. Further, red meat only has a few fibers. Fiber is essential as it adds bulk to the stool, which eases bowel movement. The iron content of red meat also causes constipation. Instead of red meat, a person who loves eating meat can opt for alternatives like chicken, fish, eggs, and tofu.
3. Refined grains
Not all grains are created equal. Whole grains are rich in fiber, while refined grains have little to no fiber at all. Higher fiber means a lower risk of constipation because fiber adds bulk to the stool. Refined or processed grains are grain products that are modified by removing their fibrous parts called bran and germ. Refined grains include white rice, white bread, pretzels, and pasta.
White bread is from white flour, which has zero fiber and high starch. Starch can delay digestion and bowel movement. Products with white flour also worsen constipation. Compared to refined grains, whole grains are more nutritious. Instead of eating processed grains, someone suffering from constipation should enrich their diet with whole grains. Whole grains include whole-wheat bread, oats, and brown rice. For someone who loves rice, try replacing white rice with brown rice. Brown rice still contains its husk, bran, and germ and is therefore fibrous. One cup of brown rice can provide 3.5 grams of fiber.
4. Persimmon
Persimmon is a fruit from the genus Diospyros, commonly cultivated in Asia. These sweet, tangy fruits are among the foods that cause constipation. Of all the varieties of persimmon, astringent and sweet are the popular ones. The astringent variant of persimmons can cause constipation. Astringent persimmons are rich in tannins. Tannins are biomolecules that can promote constipation by decreasing gut contractions and slowing down the intestines’ flow. If you still wish to eat persimmons, the sweet variety is right for you
5. Gluten
Gluten is a protein abundant in cereal grains such as barley, rye, and wheat. Not everyone gets constipation from gluten, but some people who are sensitive or allergic may get it. People can be gluten-intolerant. This condition is called celiac disease. Chronic constipation is the most common symptom of celiac disease. People with this condition get their gut attacked when they eat foods with gluten. A gluten-free diet is recommended for them to heal their gut. There are other medical conditions of grain sensitivity that is not related to gluten intolerance. These are called irritable bowel syndrome (IBS) and non-celiac gluten sensitivity (NCGS). If you feel that gluten is the root of your constipation, you should first consult your doctor before removing gluten from your diet.
6. Alcohol
Alcohol causes dehydration by raising your body’s lost fluids in the form of urine. This effect is the reason why it is known as foods that causes constipation. Lack of water in the body slows down the passage of stools. Alcohol can also irritate the gut and cause constipation. People with constipation are advised to limit their alcohol intake or replace alcoholic beverages with water or fresh fruit juice. Proper hydration and drinking more water can alleviate constipation symptoms.
The direct link between alcohol and constipation is not present in most studies. Instead of constipation, a person who consumed large amounts of alcohol is more prone to experiencing diarrhea.
