Roughly 4 million Americans deal with constipation on a regular basis.
According to the National Institutes of Health, constipation is a condition in which you have fewer than three bowel movements in a week, and your stools are hard, dry, and small, making them painful and difficult to pass.
Fortunately, there are certain foods you can eat and avoid for relief. Before reaching for a quick-fix laxative which might worsen the problem, you can relieve your distress by avoiding the following foods.RELATED: RECOMMENDED PLANS FOR YOU
Rich source of fat can slow the digestion process. It is thought to slow down foods moving through the bowel.
The lactose in dairy can cause increased gas and bloating. Milk, cheese, ice cream and yogurt, can be constipating if you eat too much of them. This doesn’t mean you need to avoid these foods totally, just consume them in moderation as part of a high-fiber diet.
It is high in fat, so it takes longer for the digestive tract to process it. Also rich in iron, which can be constipating.
A study published in 2013 in the “Journal of the Korean Academy of Fundamentals of Nursing” found that Korean schoolchildren who ate meat at least once per day were more likely to be constipated than children who ate meat less often.
Use legumes as a protein source more often, as they are higher in fiber and lower in fat than meat.
Unripe bananas can cause constipation; Ripe bananas can help relieve constipation. Green bananas cause constipation because they still have a lot of starch, which can be hard for the body to digest.
It is a natural stimulant for the digestive system. 1-2 cups is fine, but make sure you don’t overdo it.
Overconsumption can have the opposite effect. Coffee is a diuretic and makes you urinate more frequently, and if you drink it an excess, it can cause constipation by dehydrating your body and drawing out water that would normally soften your stool.
Like bananas, caffeine can go either way. Drink herbal tea, water or prune juice instead of black tea, and limit the amount of chocolate you eat.
French fries, doughnuts, onion rings, and heavily breaded good foods like fish, can slow movement through your digestive tract.
Choose steaming and broiling instead for constipation relief.
These might look convenient, but they rarely have real nutrition value; almost always low in fiber and high in fat and sodium. Keep these foods to a minimum.
8-Cookies Refined carbohydrates
Pastries, cakes are low in fiber, water, and high in fat. Aim to cut down on these in favor of higher-fiber snacks and fruit.
Constipation is not usually caused by one or more foods on its own.
It’s mostly a combination of factors. An overall healthy diet will improve your case.
Try to drink at least 8 glasses of water a day and exercise regularly.