Do dairy products cause constipation: The request could not be satisfied
13 Common Foods That Can Cause Constipation
Most health authorities define constipation as having fewer than three bowel movements in a week. In my experience as a health care professional, I believe this to be a gross underestimate and a telling indication of just how unhealthy the average American diet has become. You should have a minimum of two bowel movements every day. A healthy bowel movement should be soft, smooth, and easy to pass. If you have fewer than two per day, or if you find yourself straining, then you are likely constipated.
Foods That Cause Constipation
While many things can cause constipation, a poor diet is by far the most common. The typical American diet is not only deficient in fiber, but it’s also loaded with constipation-causing foods. A diet that is low in fiber and high in meat, dairy, refined sugar, and processed foods can affect regularity. With that in mind, update your meal plan and cut out some of these constipation-causing foods.
Sorry, Wisconsin, but too much dairy can cause constipation. On their own, milk, frozen yogurt, ice cream, sour cream, cheese, and other dairy foods do not provide fiber. Dairy also contains lactose, a type of sugar that many people have difficulty digesting, leading to abdominal bloating and gas.[2, 3]
Yogurt is a special case. Some yogurts are fortified with added fiber, but I’d avoid most commercial yogurts as they tend to be startlingly high in refined sugar. As a rule of thumb, if you see it on a TV commercial and it has a celebrity spokesperson, assume that there are better options. Unsweetened yogurts made with traditional methods are a good source of probiotics and a healthier choice. Non-dairy yogurt is an even better choice!
2. Prepackaged and Heavily Processed Foods
Whether you call them TV dinners, frozen dinners, ready meals, or microwave meals — prepackaged foods are terrible for your colon. They are typically low in fiber and high in fat and salt. Excess salt traps water in your cells, which means your colon doesn’t have access to the fluids it needs to pass waste smoothly.
About 1.8 million Americans have celiac disease, an autoimmune disorder that damages the small intestine when it encounters gluten. Another 18 million have a gluten sensitivity. If you have one of these conditions, any food made with wheat, rye, or barley can cause bloating, abdominal pain, and constipation.
A night of drinking may result in diarrhea for some, but in the long-term, alcohol dehydrates the body, leaving your bowel movements dry, hard, and difficult to pass. Alcohol consumption can also trigger other constipation-causing conditions like irritable bowel syndrome (IBS). Alcohol abuse can lead to pancreatitis, a condition in which the pancreas becomes swollen and tender. Pancreatitis can cause constipation, as well as abdominal pain, and bloating. If this wasn’t enough, alcohol also wreaks havoc with your intestinal microbiota, further compromising your gastrointestinal system.
Get the Guide to Following a Healthy Diet for a Happier You
Dr. Group outlines how to transform your diet to live a healthier, happier life. Enter your email below for the free guide!
Check Your Inbox!
You’ll be receiving an email shortly.
5. Fried Foods
Fried foods are very high in saturated fat and rather scant on dietary fiber. A 2015 review found that a diet heavy in saturated fats is associated with significantly higher rates of constipation. Greasy foods are also more difficult to digest and move sluggishly through your digestive tract.
Meat is devastating to colon health. Meat-eaters are up to 50 percent more likely to develop colon cancer than vegetarians, and the risk is even greater when you eat nitrate-laden processed meats like sausage and lunchmeat. Fatty red meat significantly slows down your digestive process and causes constipation.
Caffeine is a stimulant, which means it can causes diarrhea. However, it’s also a desiccant, which means it dehydrates your body. Caffeine causes your kidneys to flush water from you circulation. When you run a water deficit in your body to maintain normal blood volume, your colon absorbs the water it needs from digesting food. This leaves you with harder stool that is difficult to pass.
8. Refined Sugar
There are a lot of good reasons to avoid refined sugar. Sugar is a major contributor to obesity, diabetes, and heart disease. The average American consumes 22 teaspoons of sugar every day, which equals about 350 (empty) calories. Sugary beverages like soft drinks and energy drinks are by far the biggest source of sugar in the American diet, accounting for more than a third of the added sugar consumed nationally. 
Since sugar is closely tied to devastating conditions like heart disease and diabetes, it should come as no surprise that sugar affects colon health as well. A diet high in sugar contributes to inflammatory bowel diseases like Crohn’s and IBS. Sugar also increases your risk of developing colon and rectal cancer.
Sorry, chocolate lovers. While there are many health benefits associated with dark chocolate, avoid it if you seek constipation relief. In particular, milk chocolate is high in sugar and fat, and the associated complications that come with those. The dark variety has less sugar, but should still be avoided in times of constipation. Chocolate also frequently contains caffeine, worsening the issue.
10. Fast Food
Eating fast food is linked with gastrointestinal disorders. Like fried foods, fast food is big on saturated fats and short on fiber. Skip the hamburgers, cheeseburgers, and french fries. If you want good food fast, carry some raw fruit or nuts with you. Fruit and nuts are high in fiber, and you don’t even have to wait in line at the drive-through.
11. Unripe Bananas
This may be a surprising entry because bananas are one of the best laxative foods. Ripe bananas produce pectin, a type of dietary fiber, which helps keep you regular. Unripe, green bananas, however, have not yet started producing this nutrient. Unripe bananas contain high starch levels as well as tannins, both of which can cause constipation, particularly in children.
12. Calcium and Iron Supplements
Certain vitamins and minerals, even essential nutrients like iron and calcium, can cause constipation when used unwisely. Your body definitely needs calcium and iron, but too much from the wrong sources can cause constipation, upset stomach, and other side effects. Avoid calcium-carbonate antacids. Take plant-based iron supplements and do your research to find the safest option as not all iron supplements are equal. [17, 18]
While not technically food, we should talk about medications. Antidepressants, for example, are notorious for their noxious side effects, so it should come as no surprise that certain types can leave you feeling backed up. Grappling with constipation is the last thing you need if you’re already struggling.
How to Prevent Occasional Constipation
Your first inclination when dealing with occasional constipation may be to reach for some over-the-counter stimulant laxatives, but I strongly caution against this. Laxative overuse can lead to dependency, making your intestines reliant on medications for a bowel movement. Fortunately, other than avoiding the foods that cause constipation, there are a few other things you can do to prevent it from ever becoming an issue in the first place.
Eat More High Fiber Foods
Increasing your intake of high fiber foods greatly reduces your chances of developing constipation and other colon-related issues. There are two kinds of fiber — soluble and insoluble. Soluble fiber dissolves easily in water and takes on a soft, gel-like consistency in your gut. Insoluble fiber passes through the intestines almost unchanged. The bulk and texture of fiber encourages soft, healthy stools that are easy to pass. You can find both soluble and insoluble fiber in fruits, vegetables, beans, nuts, seeds, and whole grains.
Drink More (of the Right) Fluids
While milk, coffee, black tea, soft drinks, and alcohol all provoke constipation, drinking plenty of the right kind of fluids will hydrate your body and get things moving a little more easily. Excellent options include herbal tea, natural fruit juices with no added sugar, detox waters, and, most importantly of all, purified water. It’s crucial to drink plenty of clean, clear water. You should consume at least half your weight in ounces every day. In other words, if you weigh 160 pounds, then you should drink a minimum of 80 ounces every day.
Manage Stress Effectively
Stress isn’t just all in your head — it affects your body, too. Stress is a part of life; there’s no changing that. You can, however, learn to deal with stress constructively. There are many methods to do this, more than I can discuss in a single article, and different methods work better for different folks.
I recommend meditation. Meditation is a powerful, free therapy that helps relieve stress, soothe emotions, tune out distractions, and encourage clear, positive thinking.
Shake it loose. A sedentary lifestyle can contribute to constipation, so get your body moving. And, no, walking from your car to your couch doesn’t count as exercise. Try to get at least 45 minutes of semi-intensive aerobic exercise at least three times a week. The more you move, the more you inspire your bowels to move.
Around 100 trillion microorganisms live in your gut right now, but that’s nothing to fret over. These beneficial microorganisms are all part of a healthy, normal gastrointestinal system and are essential to your body’s function and overall health. Probiotics are the good guys you eat every day in foods like raw vegetables, fruit, and fermented foods. Consuming probiotic foods like kimchee, kombucha, and sauerkraut can keep your gut microbiota healthy, aid digestion, and promote normal bowel movements.[22, 23]
Do a Colon Cleanse
Every day, your body encounters millions of harmful compounds from pollution, pesticides, vehicle emissions, PCBEs, cigarette smoke, VOCs, chemicals, prescription drugs, harmful organisms, heavy metals, and countless other hazardous substances. You can take steps to reduce your exposure to toxins in your life, but you can never eliminate them entirely. Over time, these agents accumulate to hazardous levels and cause more serious health concerns.
If you’ve altered your diet and still experience occasional constipation, try an oxygen-based intestinal cleanser like Oxy-Powder®. It will gently cleanse and detoxify your entire digestive tract to relieve bloating, gas, and occasional constipation.
- Ehrlich, Steven. “Constipation.” University of Maryland Medical Center. University of Maryland, 19 Dec. 2015. Web. 30 June 2017
- Crowley, Elesa T., et al. “Does Milk Cause Constipation? A Crossover Dietary Trial.” Nutrients 5.1 (2013): 253–266. PMC. Web. 30June 2017.
- “Lactose Intolerance.” National Institute of Diabetes and Digestive and Kidney Diseases. U.S. Department of Health and Human Services, June 2014. Web. 30 June 2017.
- Lodish, H., Berk, A., Zipursky, S.L., et al. “Molecular Cell Biology. 4th edition. New York: W. H. Freeman; 2000. Section 15.8, Osmosis, Water Channels, and the Regulation of Cell Volume.
- Olson, Beth. “Five Things Everyone Should Know about Gluten.” College of Agricultural & Life Science. University of Wisconsin, Summer 2014. Web. 30 June 2017.
- Swanson, Garth R., et al. “Pattern of Alcohol Consumption and Its Effect on Gastrointestinal Symptoms in Inflammatory Bowel Disease.” Alcohol (Fayetteville, N.Y.) 44.3 (2010): 223–228. PMC. Web. 30 June 2017.
- “Pancreatitis – Acute.” Cedars-Sinai. Cedars-Sinai, n.d. Web. 30 June 2017.
- Taba Vakili, Sahar Taba, et al. “Association of High Dietary Saturated Fat Intake and Uncontrolled Diabetes with Constipation: Evidence from the National Health and Nutrition Examination Survey (NHANES).” Neurogastroenterology and motility : the official journal of the European Gastrointestinal Motility Society 27.10 (2015): 1389–1397. PMC. Web. 30 June 2017.
- Santarelli, Raphaëlle L., Fabrice Pierre, and Denis E. Corpet. “Processed Meat and Colorectal Cancer: A Review of Epidemiologic and Experimental Evidence.” Nutrition and Cancer 60.2 (2008): 131–144. PMC. Web. 30 June 2017.
- “Dehydration. ” MedlinePlus. U.S. National Library of Medicine, 11 May 2017. Web. 30 June 2017.
- “Added Sugar in the Diet.” T.H Chan School of Public Health. Harvard University, n.d. Web. 30 June 2017.
- Corliss, Julie. “Eating Too Much Added Sugar Increases the Risk of Dying with Heart Disease.” Harvard Health Blog. Harvard Medical School, 6 Feb. 2014. Web. 30 June 2017.
- Knight-Sepulveda, Karina, et al. “Diet and Inflammatory Bowel Disease.” Gastroenterology & Hepatology 11.8 (2015): 511–520.
- La Vecchia, C., et al. “Refined‐sugar Intake and the Risk of Colorectal Cancer in Humans.” International Journal of Cancer 55.3 (1993): 386-89. Web. 30 June 2017.
- Shau, J.P., et al. “Fast Foods–are They a Risk Factor for Functional Gastrointestinal Disorders?” Asia Pac J Clin Nutr 25.2 (2016): 393-401. Web. 30 June 2017.
- Nimrouzi, Majid, and Mohammad M. Zarshenas. “Functional Constipation in Children: Non-pharmacological Approach.” Journal of Integrative Medicine 13.2 (2015): 69-71. Web. 11 July 2017.
- Ehrlich, Steven D. “Calcium.” University of Maryland Medical Center. University of Maryland, 26 June 2014. Web. 30 June 2017.
- Martin, Laura J. “Taking Iron Supplements.” MedlinePlus. U.S. National Library of Medicine, 3 May 2015. Web. 30 June 2017.
- Remick, Ronald A. “Anticholinergic Side Effects of Tricyclic Antidepressants and Their Management.” Progress in Neuro-Psychopharmacology and Biological Psychiatry 12.2-3 (1988): 225-31. Web. 30 June 2017.
- “What You Need to Know: Constipation.” University of New Hampshire Health Services. University of New Hampshire, Nov. 2010. Web. 26 June 2017.
- Sandler, R.S., M.C. Jordan, and B.J. Shelton. “Demographic and Dietary Determinants of Constipation in the US Population. ” American Journal of Public Health 80.2 (1990): 185–189. Print.
- “Health Benefits of Taking Probiotics.” Harvard Health. Harvard Medical School, 1 Dec. 2015. Web. 30 June 2017.
- Corliss, Julie. “Probiotics May Ease Constipation.” Harvard Health Blog. Harvard Medical School, 21 Aug. 2014. Web. 30 June 2017.
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.
This entry was posted in Constipation, Digestive Issues, Foods, Foods to Avoid, Gut and Digestive Health, Health, Nutrition
How to Know If You Should Cut Out Lactose
- Lactose intolerance affects 65% of the global population.
- Not enough lactase can make it hard for your body to break down lactose.
- These are common symptoms of lactose intolerance.
LoadingSomething is loading.
Lactose intolerance is an extremely common digestive disorder that affects an estimated 65% of the global population.
The disorder occurs when your body is unable to make enough of an enzyme called lactase, which is essential for breaking down and digesting the sugar in the body called lactose.
Since the condition is typically more uncomfortable than actually harmful, most cases go undiagnosed by professionals. Nonetheless, there are some signs that can help you determine if you might need to limit your dairy intake.
If you are experiencing these symptoms, you might need to cut out lactose.
You experience bloating, gas, stomach pain or diarrhea after consuming dairy products
The most common symptoms of dairy intolerance include abdominal pain, gas, bloating or diarrhea, which typically begin 30 minutes to two hours after eating or drinking foods that contain lactose, according to the Mayo Clinic.
These symptoms occur because the body is unable to fully digest lactose, causing a buildup of gas in the colon, according to research by the Department of Gastroenterology at the Guy’s and St Thomas’ NHS Foundation Trust in London.
You become constipated after consuming lactose
Eating foods that contain lactose can affect your whole body if you can’t digest it properly.
While experiencing diarrhea, bloating and gas after eating lactose are the most common symptoms for those who are intolerant, constipation is also a possibility.
A 2006 study in the American Journal of Physiology-Gastrointestinal and Liver Physiology found that some people suffered from constipation after consuming lactose because it increased the production of methane gas in their gut and caused food to move more slowly through their digestive system.
You may need to cut out milk.
Your stomach hurts after eating foods that aren’t dairy
Although abdominal pain as a result of consuming milk and dairy can serve as a clear indicator of possible lactose intolerance, those are not the only food items that can cause issues.
Lactose is used in a wide range of food and drinks that many people might not be aware of.
According to a review in the Postgrad Medical Journal, lactose is often added to processed meats, soft drinks, and lagers and used as a browning agent in bread and cake mixes.
Therefore, just because you didn’t eat drink any milk but you’re experiencing bloating and gas, it may still mean that you are lactose intolerant.
Taking lactase enzymes makes you feel better
If you think you might be lactose intolerant, try taking a digestive enzyme supplement the next time you want to consume dairy. If it helps curb your unpleasant side effects, it could be a pretty indicator that your inclinations are correct.
Lactase, for example, is a digestive enzyme that helps you digest lactose.
“If you don’t have lactase, the undigested lactose goes to the colon, which leads to more fluid entering the colon and more gas produced by bacteria in the colon. That creates bloating, flatulence, and diarrhea,” Dr. Kyle Staller, a gastroenterologist at Harvard-affiliated Massachusetts General Hospital, explained in a newsletter published by the Harvard Medical School published in March 2018.
The over-the-counter digestive enzyme supplements, which will make it easier for your body to digest the lactose, are available in most drug stores.
Can Eating Too Much Cheese Give Your Kids Constipation? – Cleveland Clinic
Mac ‘n’ cheese, string cheese, pizza with extra cheese, cheeseburgers — yes, your kid likely loves them all. But is all that cheese in your child’s diet too much of a good thing? Could it cause constipation?
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
Cheese and other dairy foods are a good source of calcium and protein. But you may wonder if you should put limits on cheese in your child’s diet.
“When parents bring their child to see me because of constipation, we definitely talk about diet. However, diet is not the only factor,” says pediatric gastroenterologist Jacob Kurowski, MD.
What can cause constipation in children?
A constipation diagnosis typically means your child has hard stools that are difficult to pass that may also cause pain. Some children will have less than three bowel movements a week and others will pass small amounts frequently throughout the day.
Eating too much cheese, bananas, rice or milk all may contribute to the problem, Dr. Kurowski says. So can a diet low in fiber, water and other fluids.
“I don’t have a major beef with cheese in particular. It’s the culmination of the diet,” he says.
Other factors that also may play a role in causing constipation include stress, a child’s age and other behaviors.
“Children often become constipated because they hold in their stool,” Dr. Kurowski says.
They may do this for a variety of reasons, including:
- Embarrassment about using a public bathroom.
- Reluctance to stop playing to make a pit stop.
- Physical difficulties using a toilet.
The size, sounds and location of a toilet are sometimes overwhelming for young children, he says.
How can you ease your child’s constipation?
Make sure your child eats healthy, well-balanced meals. This is good for your child’s overall well-being in and out of the bathroom.
To do this:
- Reduce possible offenders. When Dr. Kurowski works with patients to address constipation, he starts by evaluating a child’s diet, asking what types of food and how much the child typically eats. Then he may suggest adjustments. For instance, if a child is eating more than 12 ounces of cheese daily, he might recommend reducing that to 4 or 5 ounces and limiting other milk products. “I often put in parameters. I very rarely tell parents to stop feeding kids something, including cheese. We preach moderation,” he says. “I have cheese sticks in my house for my children, and they drink milk.”
- Increase foods that can combat constipation. Dr. Kurowski recommends working in more foods that can help reduce the problem. He often suggests adding fiber-rich foods such as vegetables, fruits (especially apples with skins on), whole grains, legumes and beans.
- Consider stool softener in certain cases. Depending on how severe the constipation is, Dr. Kurowski might recommend a temporary over-the-counter stool softener to get a child’s bowels moving.
- Access support as needed. For children 3 to 8 years old, he may refer them to Cleveland Clinic’s Toileting Clinic. Parents and children attend weekly sessions for a month, and, in separate groups, learn ways to resolve toileting issues.
- Rule out other possible culprits. A review of medications and a check for health problems such as irritable bowel syndrome helps discover or rule out other possible causes of constipation.
Dr. Kurowski’s goal is to find a diet that works for the child, and to modify any behaviors or obstacles that might cause problems in the bathroom. Typically, he recommends stool softeners at the beginning of treatment with the goal of weaning off of them once diet and behavior has improved.
“If their feet don’t touch the ground when they sit on the toilet, they might need a stepping stool,” he says. “Toilets are built in size for adults, and not for kids.”
If you try adjusting your child’s diet, but constipation persists, see your doctor. A child might be more willing to open up about pooping and other sensitive subjects with a pediatrician trained to ask age-appropriate questions.
The ultimate goal is to make diet and/or behavior modifications so your child is an “effective pooper,” he says.
Lactose Intolerance (for Kids) – Nemours Kidshealth
What Is Lactose Intolerance?
People who have lactose intolerance (say: LAK-tose in-TAHL-er-ents) have trouble digesting (say: dye-JES-ting) lactose, a type of sugar found in milk and other dairy foods. Lactose intolerance does not mean a kid is allergic to milk, but they will probably feel bad after drinking milk or eating cheese, ice cream, or anything else containing lactose.
A lot of people have lactose intolerance, but no one has to put up with feeling awful. If you have lactose intolerance, you can learn to watch what you eat and your doctor may suggest medicine that can help.
What Happens in Lactose Intolerance?
As with everything else you eat, your body needs to digest lactose to be able to use it for fuel. The small intestine normally makes a special substance called lactase (say: LAK-tase), an enzyme that breaks lactose down into simpler sugars called glucose (say: GLOO-kose) and galactose (say: guh-LAK-tose). These sugars are easy for your body to absorb and turn into energy.
People with lactose intolerance do not make enough lactase in their small intestine. Without lactase, the body can’t properly digest food that has lactose in it. This means that if you eat dairy foods, the lactose from these foods will pass into your intestine, which can lead to gas, cramps, a bloated feeling, and diarrhea (say: dye-uh-REE-uh), which is loose, watery poop.
Even if you don’t have trouble with lactose now, there’s a chance you might someday. Why? Because your body starts making less lactase when you’re around 2 years old. The older you get, the more likely it is that you could have trouble digesting dairy foods.
What Are the Signs of Lactose Intolerance?
If you have lactose intolerance, your body will usually start acting up within 2 hours of eating or drinking something that has lactose in it. Not everyone reacts in the same way — or within the same amount of time — because some people can handle more lactose than others can. But when your body starts trying to digest the food, you’ll begin to feel yucky.
If you once got a sick feeling in your stomach after gulping down a glass of milk, that doesn’t mean you have lactose intolerance. But if you get an upset stomach every time you drink a milkshake, snack on ice cream, or eat a slice of cheesy pizza, there’s a good chance that’s what it is. Lactose intolerance can start suddenly — even if you’ve never had trouble with dairy products or other foods containing lactose.
What Will the Doctor Do?
If you and your parent think you might have lactose intolerance, the next step is to see your doctor. After hearing about your symptoms and doing an exam, your doctor may ask you to stop eating dairy for a period of time. If your symptoms improve on a dairy-free diet, but happen again when you try dairy again, there’s a good chance you are lactose intolerant.
The doctor also can test your breath to see if you show signs of lactose intolerance. Thery’ll check your breath for hydrogen (say: HYE-druh-jun) — a gas you cannot see or taste. When lactose isn’t digested, the bacteria that normally live in the large intestine use it and make hydrogen gas.
To test the amount of hydrogen, the doctor will have you drink something with lactose in it. You’ll blow into a mask or bag to check the hydrogen level in your breath about every 15 minutes during the test. If it’s high, you might have lactose intolerance.
If you do have lactose intolerance, your doctor will talk to you about the best ways to treat it and help you feel your best. You will play a big part in how you feel because it’s up to you to watch what you eat. You might want to keep a list of foods that make you feel sick, so you can steer clear of them in the future. Talking with a dietitian (say: dye-uh-TIH-shun) — someone who specializes in food and nutrition — could help you decide what to eat and what not to eat.
The doctor also might suggest a kind of medicine you can take when you eat dairy products and other foods containing lactose. This medicine contains the lactase enzyme. It comes in drops or pills and can be bought in drugstores and supermarkets. If you take it right before eating foods that cause you trouble, it usually helps your body digest the lactose.
Living With Lactose Intolerance
Some people with lactose intolerance must avoid all foods containing lactose, but others can eat some dairy foods. Many people can drink lactose-free milk that has added calcium. Ask your doctor if this could be a good choice for you.
If you are new to lactose intolerance, start by figuring out what’s best for you to eat. When you do eat dairy products, stick with foods that have smaller amounts of lactose in them, such as aged cheeses, including cheddar.
Yogurt that contains live cultures is more easily digested because it contains healthy bacteria that produce lactase. Even if you’re lactose intolerant, you may be able to handle smaller portions of your favorite dairy products. It also may help to eat a food that does not contain lactose along with a food that does, so have some fruit with your bagel and cream cheese!
If you have lactose intolerance, make sure you still get enough calcium from foods like tofu, leafy green veggies (spinach is a great choice), lactose-free milk, and juices or soy milk that have added calcium. Eating a healthy diet that includes many different kinds of food should do the trick.
If you can’t seem to get enough calcium in your diet, your doctor may recommend a calcium supplement. You also need to get the right amount of vitamin D, which helps your body use calcium.
You may also take a lactase enzyme supplement. Taking this before eating food that contains dairy will help your body digest the lactose sugar in dairy so you don’t have pain, cramping, bloating, gas or diarrhea.
And if you’re trying to cut out lactose, you’ll have to cut out more than milk. Remember to check food labels because many packaged foods have added lactose, and sometimes it’s tricky to figure out which ones do. Watch out for ingredients like butter, cheese, cream, dried milk, milk solids, powdered milk, and whey, for example. If you’re not sure about an ingredient, ask an adult before you try the food.
So keep on enjoying your snacks and meals, but choose your foods and drinks wisely so you’ll feel good before and after you eat!
Why do some foods cause constipation?
There is only one ‘food’ component that may cause constipation — indigestible fiber. Too much fiber leads to bowel obstruction, too little indicates bowel dependence. All other natural foods digest near completely, and don’t play any role in forming stools. In fact, if your stool test shows any remnants of fats, proteins, or carbohydrates, it means you are affected by a severe malabsorption disorder, ranging from gastroenterocolitis to liver or pancreatic cancer.
Any medical reference or web site you check, you usually read about some foods that cause constipation… Among the guiltiest are the usual suspects: white rice, whole milk, cheese, yogurt, ice cream, red meat, bananas, carrots, high fat food, and so on…
Actually, none of these foods can cause constipation anymore than wind or water. That is because none of them ever reach the colon undigested. That much is written in any textbook on human physiology and/or gastric disorders, and any physician or nutritionist claiming otherwise must go back to school!
What little remains from digested foods is called ash, and ash represents between 0.2% and 1.2% of total stool weight. This means if you eat a pound of meat, cheese, or rice, only one teaspoon of ash, about 5 grams, will reach your bowels, not enough to play any role in a bowel movement or constipation.
In fact, the only food that can cause constipation is dietary fiber because it is the only known food that reaches the colon undigested! If you think you‘ve misheard me, I repeat again: dietary fiber Is the only food that causes constipation.
That is because if you eat one pound of fiber, the exact same pound will reach your bowel undigested. Along the way it will absorb water and expand 5 to 10 times its original size and weight.
After these 5 to 10 pounds of, pardon me, heavy crap, get stuck in your bowel, you too will get stuck in the bathroom, because normal stools shouldn‘t be larger than your middle finger and heavier than 100-150 grams or 3 to 5 ounces per bowel movement.
To learn more about this paradox, please visit this page. It will also teach you how to wean yourself from fiber dependence, and more damage!
If you still doubt my words, and I am sure you do doubt them seriously, let me ask you these five simple questions:
1. How come healthy breastfed infants enjoy several bowel movements daily, while breast milk — the only food they eat — is a zero-fiber, zero-residue, high-fat product?
2. Or, how come people who fast for medical or religious reasons for extended periods of time have regular, albeit smaller, bowel movements throughout the fast, even though they take nothing by mouth, but water? Do they have bowels different from yours?
3. Or, how come the Inuit — the indigenous people of the Arctic region of Canada, Greenland, and Alaska, who in their natural habitat eat a high-fat, zero-fiber diet their entire lives, and never experience constipation? Do they have bowels different from yours?
4. Or, how come Japanese people, who eat mostly fatty fish and white rice, and almost no fiber, enjoy better health and longer lives than most Americans? Do they have bowels different from yours?
5. Or, how come, a good number of people who have succeeded on Atkins-style diets, have normal stools with zero fiber in their diet? Do these lucky bastards have bowels different from yours?
The proper answer to all of these rhetorical questions: Of course, not! All human bowels are exactly the same from birth, except some are healthier than others. And the reason none of these people ever experience constipation is simply this:
— Healthy stools contain no food remnants, and a healthy bowel doesn‘t require any food remnant to function properly. Stools aren‘t made from food, unless these foods contain indigestible fiber.
I repeat again:
Natural every day foods play no role in constipation development, unless these foods contain dietary fiber!
If and when consuming zero- or near zero-fiber foods — such as whole milk, cheese, meats, white rice, bananas, and so on — this results in constipation, it means that your normal bowel function has been already compromised by a combination of factors, such as a high fiber diet, antibiotics, mercury fillings, prescription drugs, straining, muscular dystrophy, nerve damage, and/or various other, similar factors. It also means that you are already affected by latent constipation, which, in turn, is highly dependent on a daily intake of fiber-dense foods to plunge out the stools.
If you are freaking out from hearing what you believe to be sheer heresy, let me throw at you one last question:
— Why do doctors prescribe a zero fiber diet to all patients who are admitted to hospital with bowel disorders?
Okay, I‘ll help you with the answer. They prescribe a fiber-free diet because it is the only way to quickly stabilize the patient by relieving the gas, bloating, cramping, and intestinal inflammation caused by any fiber bulk and fermentation.
To learn more about normal bowel function, why natural foods play no role in constipation, and how to eliminate constipation without resorting to fiber and laxatives, review this first: Stool Composition.
If you are already affected by constipation, and require immediate relief, start here: Colorectal Recovery Kit, and select all or some of the kit’s components to fit your particular circumstances.
If you would like to eliminate the underying causes of constipation, and prevent further colorectal damage, begin here: No Downsize, Just Upside-down.
And if you are a natural skeptic, and trust no one, or question my motives because I recommend supplements on this site, then follow your doctor’s advice to the tee, don’t eat foods that “cause constipation,” increase the intake of fluids and fiber, and… I’ll see you back here soon. Except the next time around, it will be even more difficult and expensive to reverse colorectal damage and restore normality. It may also be downright impossible, because, after a certain point, not all colorectal damage is reversible.
Constipation | Dairy Nutrition
Back to Health Concerns
Is there a link between cheese and constipation? No. Constipation is not caused by any individual food. It is most often a result of a lack of dietary fibre, inadequate hydration and inadequate physical activity.
The myth that cheese causes constipation is still prevalent even though there is no scientific evidence to support it. Research has not demonstrated any association between consumption of cheese and increased incidence of constipation, slower intestinal transit time or any other indicator of bowel function in adults.1,2 Constipation is often caused by a variety of lifestyle factors and medications. It is not due to any specific food.3,4 People who suffer from constipation should consume high-fibre foods, drink more fluids and exercise regularly.5
- Sandler RS et al. Demographic and dietary determinants of constipation in the US population. Am J Public Health, 1990. 80(2): p. 185-9.
- Mykkanen HM et al. Effect of cheese on intestinal transit time and other indicators of bowel function in residents of a retirement home. Scand J Gastroenterol, 1994. 29(1): p. 29-32.
- Krause’s Food, Nutrition & Diet Therapy. 11th Edition, Saunders ed. 2004, Philadelphia: Elsevier (USA).
- Evans JM et al. Relation of colonic transit to functional bowel disease in older people: a population-based study. J Am Geriatr Soc, 1998. 46(1): p. 83-7.
- NIH, Constipation. 2007, National Institute of Health, US Department of Health and Human Sciences.
Eat This Not That: Constipation Edition
Bathroom habits and bowel movements probably aren’t your favorite topics of conversation, especially when it comes to having constipation. However, over 42 million Americans experience constipation each year. Sometimes, this is a result of a chronic condition that needs to be managed, other times it is brought on by a new medication or supplement, but it is almost always made worse by what you are or aren’t eating.
We’ve compiled a list of some of the best and worst foods to eat during a constipation flare-up, and have recommended some of the best ways to substitute the bad for the good.
will give you the caffeine fix you need while keeping you hydrated, which is essential when constipated.
Nut, Soy, or Oat Milk Alternatives…
are the best alternatives to traditional dairy products. However, if for whatever reason you must have a little bit of dairy, goat milk products are a good alternative to cow milk products (milks, cheeses, yogurts, ice creams, etc.).
are filled with fiber which is usually what your body needs to get back on track. This includes breads, rice, cereals, pastas, etc.
is also high in fiber and low in calories, making it the perfect constipation-friendly snack alternative! Make sure to take it easy on the butter, though.
makes many people feel like they need to run straight to the bathroom, but for many who are already constipated, the dehydration coffee causes can make things much, much worse.
can actually be the cause of constipation in some people, and definitely exacerbates it in people who have constipation already. Lactose can also cause bloating and gas pains that can make constipation even more uncomfortable than it already is.
is high in calories, and extremely low in fiber. This includes breads, rice, cereals, pastas, etc.
are high in fat, which causes slow digestion, and low in fiber. They have no nutrients and can add to the discomfort and pain of constipation.
As always, consult your doctor if you think your constipation could be the root of a larger issue or before making any major lifestyle changes. If you or a loved one are experiencing chronic constipation, consider clinical research for help. Sign up below.
90,000 What happens with constipation? – About Intestinal Health
Constipation is a very common symptom: in Russia, approximately every fifth person experiences constipation once a year. Frequent constipation can be associated with poor eating habits. What products to give preference for constipation? Conversely, what foods to refuse for constipation?
Learn more about episodic constipation in adults
Water and fiber will help prevent constipation!
The first recommendation is very simple: you need to drink water ! Not less than 1.5 liters per day.It has been shown that not drinking enough water and being dehydrated can directly cause constipation. Preference should be given to water (especially rich in magnesium).
Second important tip: To avoid constipation, eat foods high in fiber ! Not sure what fiber is? And how can you benefit from it? Fiber is dietary fiber that is not digested in the digestive tract. They allow you to increase the volume of intestinal contents, thereby normalizing its work and emptying.It is recommended that you gradually increase the fiber content in your diet to 25-30 grams of fiber per day. What foods contain fiber? There are three main sources of fiber in the classic diet: primarily vegetables , bread (whole grains) and fruits (1) .
Food for constipation …
Of the foods that contain the most fiber, rusks from whole grain bread and, for example, peas can be distinguished.Boiled fruits and vegetables in soups or compotes can help people who regularly suffer from constipation. Apples, prunes, dates, almonds, walnuts, figs or, for example, spinach are considered the healthiest foods for combating constipation. For some people, increased dietary fiber can cause unwanted effects (such as flatulence). It is best to contact your dietitian (1.2) .
Foods that contribute to constipation
Conversely, certain foods can contribute to constipation.They should be avoided by those who encounter this problem frequently. These include white rice, cabbage, celery, boiled carrots, bananas, quince or, for example, chocolate (1.2) .
How does coffee affect constipation?
They say that a cup of coffee promotes more active bowel movements! Is it so? In fact, as is often the case, it’s all about volume: One cup a day seems to slightly reduce the risk of constipation. At the same time, drinking more than 6 cups of coffee a day can slow down your bowel movements.The fact is that coffee causes a diuretic effect, that is, it contributes to dehydration of the body (which can cause constipation) (3) .
Other Things to Know: Five Tips for Fighting Constipation
1: Magali Neveur. Eating and constipation (Eating and constipation). Nurse Journal, May 2013.
2: Degena L. et al. Constipation: Realities and Myths (See Realities and Myths About Constipation). Swiss Medical Forum. 2008. p. 913-918.
3: Dukas L.et al. Association between physical activity, fiber intake and other elements of a healthy lifestyle and constipation in women in a study (Association Entre Physical Activity, Fiber Intake, and Other Lifestyle and Constipation Variables in a Study of Women). Gastroenterology. 2003; 98 (8): 1790.
4. Ivashkin V.T., Abdulkhakov S.R., Baranskaya E.K. Clinical guidelines of the Russian Gastroenterological Association for the diagnosis and treatment of
adult patients with chronic constipation // Russian Journal of Gastroenterology, Hepatology, Coloproctology.- 2014. – No. 5. – P.69-76.
We fight constipation: 13 products – helpers | I Can
Constipation is a problem that every person has faced at least once in their life. Constipation on a permanent basis is becoming a real disaster. The risks of obstructed bowel movements increase with age. After 60 years, 33% of people suffer from constipation. Many of them take laxatives for years. But you can also correct the work of the digestive tract with a diet. We present to your attention several products that will help solve constipation problems.
Lack of water can cause constipation as dehydration sucks out all moisture from the food mass. The intestines cannot dilute the consistency of the stool, which makes the mass hard, dry, and lumpy. To get rid of the symptoms of constipation, you need to increase the amount of water you drink per day.
2. Fermented milk products
Fermented milk products are rich in beneficial microorganisms that are very similar to intestinal bacteria.Yogurt and kefir can help soften stools and improve digestion. There are studies that have proven this. In 2014, scientists selected people with chronic constipation and gave them 180 ml every morning. unflavored probiotic yoghurt. It took only 2 weeks for obvious improvements. The polydextrose in yogurt has helped patients cut their bowel movements in half.
Most legumes are suitable for combating constipation.Lentils, chickpeas, and peas are high in fiber. This nutrient is used by intestinal bacteria as a nutrient medium. Eating fiber improves the microflora of the gastrointestinal tract, which has a beneficial effect on digestion and reduces the risk of constipation.
In 2017, a study was conducted that proved the benefits of legumes for the digestive system. 100 grams of cooked beans contains 26% of the RDA for fiber. In addition, this serving provides the body with minerals and vitamin B6, which can help relieve the symptoms of constipation.
4. Broths or soups
Broth or light soup nourishes the body and is easy to digest. The large amount of liquid helps soften the stool and makes it easier to pass.
In folk medicine, prunes and other fruits of plum trees have long occupied a leading position in the treatment of constipation. In addition to a large amount of fiber, prunes have sorbitol and phenol compounds that facilitate the process of bowel movement.
With a daily consumption of 100 grams of prunes (or 10 pieces), the frequency of bowel movements increases, and the stool becomes much softer.
6. Wheat bran
Wheat bran accelerate the movement of food through the digestive tract, as they contain insoluble fiber. To minimize the symptoms of constipation, it is sufficient to consume breakfast cereals that include wheat bran every morning. The result will be noticeable after 2 weeks. Whole wheat products such as whole grain breads have the same effect.
Many studies have confirmed the health benefits of broccoli.The vegetable also has a good effect on the intestines. The plant product is rich in sulforaphane, a substance that normalizes microflora and improves digestion. The compound prevents harmful intestinal microorganisms from multiplying. Even consuming 20 grams of broccoli a day can reduce the frequency of constipation.
8. Apples and pears
Fruits, which are familiar to the population of the post-Soviet space, heal the intestines well. Apples and pears are a real treasure trove of nutrients, their fiber, sorbitol and fructose improve stool consistency.A large percentage of water also has a beneficial effect on digestion. Fruits are most beneficial when consumed raw and with the skin on.
Grapes help digestion thanks to the bacteria that are on the surface of the berries. They also provide the fermentation of grape wine. To relieve constipation, eat a handful of raw, washed berries.
100 g of “hairy fruit” contain up to 3 g of fiber. It, in combination with phytochemicals, helps the digestive system.Kiwi contains a substance called actinidin. It stimulates the passage of food mass through the upper gastrointestinal tract.
11. Blackberries and raspberries
Berries contain fiber and a lot of water. We already know that these substances are good for digestion. In addition, a large amount of vitamins and minerals saturate the organs and skin.
12. Vegetable oils
Vegetable oils lubricate the intestinal walls well, which helps to promote the food mass.Oils contain substances with anti-inflammatory, antibacterial properties. They soothe intestinal inflammation that can cause constipation.
13. Fermented foods
Fermented foods are natural probiotics. The bacteria that are formed during fermentation have a good effect on the work of the intestines, help the absorption of lactose, which eliminates constipation. Consumption of sauerkraut or pickled apples normalizes the microflora of the gastrointestinal tract and increases immunity.
Two tablespoons of sauerkraut contains the same amount of beneficial microorganisms as probiotic dietary supplements.
Summing up, I would like to note that the intestinal function is most often influenced by its contents. But do not write off other factors as well. To prevent constipation, it is also recommended to increase physical activity, breathe fresh air and exercise.
Subscribe to our channel for more useful information or go to our blog.
Is everything harmful? Debunking Food Myths
- David Robson
- BBC Future
Photo Credit, Doug Flickr CC BY NC ND 2.0
Is bacon just as bad as cigarettes? Is it true that coffee causes a heart attack? Is it true that lovers of wheat bread suffer from mental confusion? Correspondent
BBC Future talks about food, concerns and facts.
Food was once considered a source of energy and pleasure. But today the dining table is turning into a minefield.
Isn’t a poisonous substance hiding under the guise of peaceful bacon? And the wheat from which the bread is baked, it seems, is just waiting for the right moment to deal a crushing blow to the brain! Even bubbles in soda are recognized as a source of increased danger …
The main horror is that recommendations for healthy eating are constantly changing.
As Nigella Lawson, recently known throughout the UK, put it, “It’s safe to say that if a product is considered healthy this year, it will surely contain something harmful next year.”
This is probably somewhat inevitable: evidence-based health advice must be constantly updated as new research reveals new characteristics of foods and the effects they have on our bodies.
But when journalists (and ill-informed medical “gurus”) exaggerate the results of these studies, presenting them out of context, it can create unfounded fears and, paradoxically, provoke an increase in the consumption of more harmful foods.
We tried to clear up this confusion by examining all the information available at the moment.
You will be pleased to know that many of your favorite foods are by no means a ticking time bomb, no matter what they tell you.
Photo by Wendy Flickr CC BY ND 2.0
WHO warns: bacon is hazardous to your health. But how dangerous is it?
Cause for concern : Processed meat is just as dangerous as cigarettes.
Actually : The World Health Organization has announced that there is compelling evidence that bacon (and other processed meats) can contribute to colon cancer.However, in reality, the danger is not as great as some media tried to convince us.
If you abstain from meat almost completely, the risk of developing such a tumor during life is 5.6%.
But even if you lean on bacon and ham every day, the chance of getting sick rises to only about 6.6%.
In other words, out of every 100 people who stop eating bacon, only one will avoid cancer.
For comparison, consider similar data on tobacco consumption: out of every 100 people who quit smoking, 10-15 people quitting cigarettes can save lives.Quite a different matter, isn’t it?
Still, the habit of eating 20 slices of bacon a day may be worth revisiting.
The UK government is warning citizens that the average healthy intake of such foods is 70 grams per day, which is about three slices of bacon or two sausages.
To summarize: Good old bacon and eggs may not be as healthy as a bowl of oatmeal, but not toxic either.
Photo by Guwash 999 Flickr CC BY 2.0
Should you deny yourself the daily pleasure of drinking a cup of coffee?
Cause for concern: Addiction to caffeine can lead to heart attack.
Actually : There is very little evidence that a cup of coffee can bring a person to the grave prematurely. Moreover, it is possible that the opposite is true.
In 2012, the authoritative American edition of the New England Journal of Medicine published observational data on the health of 400 thousand Americans over 13 years.
Scientists found that people who drank three to six cups of coffee a day were 10% less likely to die over a 13-year observation period.
They were less likely to develop cardiovascular and infectious diseases, as well as stroke and diabetes.
In 2014, a review of a number of studies that monitored the health of more than a million people,
showed a similar picture: people whose daily coffee intake was four cups were 16% less likely to die.
Note that we are talking exclusively about the results of observations, not experiments.
Although scientists have tried to take into account other factors, such studies do not allow us to understand whether coffee was the “protector” of the heart or there is another explanation.
It is possible that healthy people are simply more attracted to coffee. However, this “addiction” in comparison with others is quite harmless.
Summing up: Perhaps coffee is not the “elixir of life”, as some believe, but at least a cup of espresso in the morning is quite affordable.
Photo author, Glory Foods Flickr CC BY 2.0
We have been eating wheat for 10 thousand years. Is it time to stop?
Cause for concern: Wheat can affect the brain, triggering the development of Alzheimer’s disease.
Actually: Let’s start with the main thing: a real allergy to gluten, which is called celiac disease and can affect the intestines, leading to digestive disorders, is observed in a very small number of people – about 1% of the population.
Other people who do not have celiac disease may have a “hypersensitivity” to gluten: with a small dose, symptoms do not appear, but if you overeat bread, you may experience discomfort.
Explanations for this non-celiac disease hypersensitivity to gluten seem to be controversial: the unpleasant condition may not be caused by gluten in wheat, but by various sugars and proteins that are also found in other foods, including fruits and in onions.
In this case, eliminating wheat from the diet alone will not be enough to relieve symptoms.
However, some people follow a gluten-free diet even without any specific symptoms – simply because they consider wheat to be toxic.
As recently said by Columbia University Research Fellow Peter Green, “Grain-free or gluten-free diets often cite our work on celiac disease, drawing conclusions from it that are very far from the postulates of evidence-based medicine.”
For example, there is a popular claim that wheat-based foods allegedly cause inflammation throughout the body, which can contribute to cognitive dysfunction and increase the risk of serious diseases such as Alzheimer’s disease.
But while consuming foods rich in carbohydrates and sugars can actually lead to brain damage over time, whole wheat is still better than other sources of energy, such as potatoes, because the release of sugars during the digestion of wheat is slower.
To summarize: People have been eating wheat for at least 10 thousand years, and if you have no known allergies, there is no particular reason to refuse this product – at least until much more information is collected.
Products: butter, cheese and full-fat milk
Photo by jeffrey w Flickr CC BY 2.0
Cheese is bad for the heart, right? Let’s not rush to conclusions
Reason for concern: Eating dairy products clogs arteries and develops cardiovascular diseases.
Actually: For decades, we have been told one simple thing: the “saturated” fats found in cheese, butter and high-fat milk cause high blood cholesterol levels, increasing the risk of heart attack.
For this reason, many medical organizations have urged us to introduce margarine and vegetable oil into our diet, thus replacing saturated fats with “polyunsaturated” fats traditionally used in Mediterranean cuisine, known as an example of healthy eating.
However, over the past few years, we have been hit by a stream – and then a real flurry – of very surprising information that contradicts this generally accepted “truth.”
After reviewing all available data, the authors of a large review recently published
in the American scientific journal Annals of Internal Medicine, concluded that “high consumption of saturated fat has no effect on the development of coronary heart disease.”
In this case, we are also dealing only with the results of observations, however, a group of scientists decided to test the findings in practice and conducted a carefully planned study, during which participants were asked to eat 27% fat Gouda cheese daily for eight weeks.
By the end of this period, their cholesterol levels were lower than in the control group consuming low-fat foods.
Strangely enough, although regular milk and butter are literally packed with calories, fatty dairy lovers are no more obese than those who drink low-fat milk.
Moreover, according to the results of 12 different studies, it was found that these people are, on average, slimmer than consumers of low-fat foods.
Maybe the fact is that fats themselves help to regulate metabolic processes, thanks to which the body burns energy more efficiently, or fatty dairy products dull the feeling of hunger for a long time, reducing the desire to “catch up” with something harmful.
Summing it up: We don’t know why yet, but perhaps fatty foods will soon be recognized as dietary.
Product: pasteurized milk
Photo by Intrinsic Image Flickr CC BY NC ND 2.0
Milk pasteurization has many advantages
Cause for concern: The consumption of pasteurized milk can provoke the development of eczema, asthma and other immune diseases.
In fact: Not only milk with regular fat content was criticized. There is a widespread belief that the “natural” food is, the healthier it is, which is why some have started to refrain from pasteurized milk.
Proponents of this approach are convinced that pasteurization destroys many beneficial nutrients found in milk, including proteins that can protect the body from allergies.
In addition, in their opinion, in the process of pasteurization, “beneficial microbes” die, which could contribute to the improvement of intestinal microflora, aiding digestion, strengthening the immune system and even protecting against cancer.
However, many doctors are convinced that such conclusions are premature.
With the gentle heating provided for the pasteurization process, virtually all nutrients should be retained.
At the same time, it is unlikely that the beneficial bacteria contained in raw milk were so important for the body: in order for a sufficient number of such bacteria to survive and enter the intestines during digestion, their colonies would have to be several thousand times larger.
And despite the presence of indirect confirmation of this assumption – allegedly those who drank raw milk in childhood develop allergic diseases less often, it is difficult to assert with certainty that the reason is the consumption of milk itself, and not the fact that raw milk village children usually drink, whose body has been accustomed to fighting allergens since childhood (otherwise it will not survive among such a large number of animals).
Moreover, raw milk can be dangerous: it is no accident that it is pasteurized to get rid of germs that can cause serious diseases – tuberculosis bacteria, salmonella and E. coli.
Summing up: Before leaning on raw milk, risking catching a dangerous infection, it is worth waiting for scientific confirmation of such strange statements.
Photo author, Tom Fassbender Flickr CC BY ND 2.0
How many eggs will be “too much”?
Reason for concern: And in the egg – death from a heart attack!
Actually: It was once thought that eggs, like regular fat milk, cause clogging of the arteries with cholesterol plaques and an increased risk of cardiovascular disease.
There may be some truth in these claims, but for a healthy person, eating up to seven eggs a week does not seem to be harmful.
To summarize: Apart from the risk of flatulence and constipation, eggs should be recognized as a safe and valuable source of protein.
Product: “diet” soft drinks
Photo by Zeev Barkan Flickr CC BY 2.0
Many fear that sweeteners in diet drinks are harmful to health
Cause for concern: Artificial sweeteners can increase the risk of developing cancer.
Actually: We already know that excessive sugar consumption leads to the development of obesity, diabetes and cardiovascular disease.
But what about artificial “sweeteners”, sweeteners added to “diet” drinks in an attempt to reduce the harm from drinking them?
One common concern is the assumption that they promote tumor growth.
In a large-scale study conducted by the National Cancer Institute (USA), people who use the most common sugar substitute, aspartame, have not been found to have an increased risk of developing brain cancer, leukemia or lymphoma.
The same seems to be true for other sugar substitutes.
However, there is a possibility that such substances can contribute to the development of glucose intolerance and type 2 diabetes – however, this has not yet been proven.
(By the way, in parallel, Hammond dispelled the myth that the bubbles in soda are in themselves dangerous, since they can allegedly harm the stomach and reduce bone density.)
Summing up: Perhaps artificial sweeteners are the least of angry: although they can be harmful, they are still not as harmful as high-grade sugar.
90,000 Top Ten Foods for Constipation
The main rules are a lot of water, fractional food and certain foods.
It is not customary to talk about this delicate problem out loud, but almost everyone has encountered it at least once in their life. With constipation, it is important to follow several rules – fractional meals, small portions, more fluids and an emphasis on certain foods.
Constipation occurs due to impaired intestinal motility – that is, food sluggishly and slowly moves along the digestive tract, thickens and stagnates.It should be remembered that this is not a disease, but a symptom that may indicate serious disturbances in the work of the gastrointestinal tract. But most often it occurs due to improper diet and a sedentary lifestyle.
Before deciding on a diet, you should determine the cause of constipation. They arise for two fundamentally different reasons, and nutrition is also needed completely different.
Causes of constipation
All constipation is divided into atonic (sluggish intestines) and spastic (abrupt contractions of the intestines).
The first occurs due to improper production of hormones, dry food or a sedentary lifestyle. With a sluggish intestine, there is a feeling of overflow, aching pain in the lower abdomen and flatulence. The stool is sparse, profuse and hard, accompanied by pain.
Spastic constipation occurs with stress, poor nutrition and infrequent meals. Because of it, cramping pains occur in the abdomen, radiating to the left side. The stool may be regular, but without a feeling of complete emptying.
How to eat with constipation
The main rule of nutrition for constipation is proper nutrition and small portions. You need to eat a little and often – about five to six times a day every three to four hours.
Every hour you need to drink 50-100 ml of clean drinking water, that is, at least two liters per day. Coffee and tea, as well as various soups, jelly and so on are not considered. Carbonated drinks should be completely discarded.
Products for constipation
In case of constipation, it is worth giving up junk food and switching to a healthy diet.There are several foods to include in your diet when your gut is feeling uncomfortable.
Whole grain . Any whole grain bread, cereals, and durum wheat pasta will do. It is a source of fiber – indigestible fiber that relaxes stools and prevents constipation.
Bran is another excellent source of fiber. For constipation, it is recommended to use wheat bran. They can be added to salads and cereals, or eaten separately.
Oatmeal . This porridge activates the production of mucus in the intestines, which helps to move the feces. Ideally combined with wheat bran.
Sauerkraut . Contains beneficial bacteria and aids in gentle stool release. However, there is a side effect – it can cause bloating.
Apple juice . A glass of apple juice – best of all freshly squeezed and unstrained – promotes intestinal peristalsis and rapid release from feces.
Plum juice is also recognized as an excellent laxative drink. For many, it acts as a cure for constipation.
Prunes . One of the most popular home remedies for constipation. Dried plums should be soaked overnight in a glass of clean drinking water. In the morning you should drink this water and eat plums. This will speed up digestion and encourage faster bowel movements.
Yoghurt and kefir . They contain beneficial bifidobacteria that restore the microflora of the gastrointestinal tract.
Berries . Many berries are rich in pectins, which have a positive effect on bowel function. Most of these substances are found in strawberries and blueberries.
Coffee . A cup of freshly brewed coffee on an empty stomach can stimulate not only the brain, but also the intestines. This drink can only help in the morning and only before meals, and drinking too much coffee during the day will only aggravate constipation.
Products that cause colic in newborns
The kid cannot fall asleep, at first glance he cries for no reason, behaves anxiously.All this causes concern for young parents who cannot immediately guess what is the main reason for this behavior. And the answer may lie on the surface. It’s just that my mother did not follow a diet and allowed herself foods that cause colic in babies. As a result, the baby has intestinal spasms, pain, which means that the little one starts crying and spinning. To prevent this from happening, the mother must monitor her diet, excluding foods that cause colic in children from the menu.
What foods can cause colic in a newborn
When composing your daily diet, eliminate foods that cause colic in newborns.These include:
- Whole milk. Lactose contained in the composition refers to a substance that causes colic in newborns, due to gas formation. This product is poorly absorbed by the baby’s body and can cause, in addition to bloating, allergic reactions. In your diet, it is better to replace milk with kefir, yogurt, fermented baked milk.
- Spicy sauces. Ketchup, mayonnaise, mustard irritate the intestines, which causes colic in newborns, so it is not recommended to include these products in the menu of a nursing woman.
- Black bread. The enzymes included in the composition lead to gas formation. When breastfeeding, this product is best replaced with whole grain crispbread.
- Legumes. Lentils, corn, beans, peas are foods that cause colic in newborns. Instead, it is better to include other foods with protein content in the diet of a nursing mother. For example, cottage cheese, soy cheese, lean fish.
- Raw vegetables and fruits. Fiber causes flatulence, and some fruits can also cause allergic reactions.Therefore, any vegetables and fruits should be heat treated.
- Sweets. Chocolate, sweets are among the foods that cause colic in children. So it is better to refuse your favorite delicacies. Carbonated drinks. Not only Fanta or Coca-Cola can cause colic in newborns, but also ordinary mineral water with gas. So you should train yourself to drink weak tea or herbal teas.
How to make the right menu to relieve a newborn from colic
Knowing which foods cause colic in babies, any woman can create the right menu for herself.It may include:
- Lean fish and meat.
- Cottage cheese, kefir, fermented baked milk.
- Buckwheat, rice, wheat groats.
- Baked vegetables and fruits.
It is important to consider not only the question of what foods cause colic in newborns, but also to understand what can cause gas formation. In this regard, it is necessary:
- Eat the products separately, do not mix them.
- Drink plenty of clean water.
- Eat in small portions.
- Avoid exotic foods.
In order to increase the protective properties of the child’s body, it is necessary to gradually introduce new foods into the diet. After all, the baby should prepare for feeding not only with mother’s milk. And at this stage, it is very important to reduce the formation of colic. For this purpose, you can give the baby the drug “Colikid”, which is shown to children from the first months of life. The active ingredient simethicone gently eliminates gas formation in the baby’s stomach, without penetrating into the bloodstream and not being absorbed by the body.This makes it possible to save the baby from unpleasant sensations even if the mother allowed herself to eat some foods that cause colic in babies.
90,000 How to prevent constipation? – Medicīnas center ARS
If there is no bowel movement and this creates general discomfort, then you should worry, as this may be caused by serious health problems.
Why this happens and when to start worrying, says gastroenterologist Medical center ARS , endoscopist Dr.Sabri ABDELMASI.
Cause for concern
From a medical point of view, chronic constipation is diagnosed in cases when the frequency of stool becomes less frequent 3 times a week, the consistency of the stool is dense, defecation requires effort and after it there is a feeling of incomplete relief.
If bowel movements occur less than once a week, then this is a cause for concern, since we are talking about pronounced acute constipation.
However, you should only worry if such a phenomenon is something new and unusual and has been regularly observed for the last 2-3 weeks.If constipation is prolonged, you should look for the exact cause of this, since there can be quite a few reasons for constipation.
Seek medical attention immediately, if constipation is accompanied by bleeding, dark colored feces, sweating, severe abdominal pain, fever, vomiting or bloating, rapid weight loss. And the faster, the better, since these may be symptoms of the development of any serious disease and therefore it is necessary to conduct an in-depth examination to determine the methods of further treatment.
Common causes of constipation:
- Most often, constipation is caused by a diet of foods poor in plant fiber. For example, refined foods such as wheat flour, sugar, and fats and meat make it difficult for the intestines to function. However, foods high in fiber – fruits, berries, vegetables, and grains – aid digestion. Unfortunately, many people eat fewer fruits, vegetables, legumes and grains, as these are the ones that make them feel bloated, etc.n. However, these foods contain a lot of fiber, which ensures normal bowel function.
Our body does not digest fiber, it enters the large intestine and delays the absorption of water by the body, forming a softer feces. If your colon has a lot of bacteria that can break down fiber, gases will form that cause bloating and discomfort.
Everyone should personally find what is best to eat and in what quantities.It is very important to change your food mix. This makes it easier to find out exactly which foods are causing indigestion – bloating, etc. The elimination method works well: for example, one week do not eat carrots, another – apples, the third – something else and then state the results. It may be necessary to change the cooking process or the volume of the food.
- Lack of fluid or dry food significantly slows down the transit of intestinal contents, so you need to consume 1.5-2 liters of fluid per day.
- The most common cause of constipation is the wrong choice of food in combination with a sedentary lifestyle and stress, but changing this, the bowel function is also normalized.
- Very often the colon is slowed down by changes in estrogen and progesterone, menstruation or pregnancy. It is also typical for older people.
- Constipation can be caused by various medications used in the treatment of various diseases, for example, antidepressants, drugs, sedatives, calcium and iron preparations, drugs to lower stomach acid, as well as substances used in the treatment of asthma, etc.d.
- Metabolism and endocrine diseases, such as diabetes mellitus, multiple sclerosis, etc., can affect bowel movements.
- Neurogenic problems that create a range of problems.
- Psychological discomfort when the urge to defecate is ignored or suppressed, for example, during shift work, while traveling, in unacceptable or unsanitary conditions, at school, etc.
- Very often constipation is caused by weakness of the intestinal muscles, if the muscles do not perform their function, or the muscles of the pelvic floor are not working properly.Special surveys are needed to understand where the problem lies.
What to do:
If constipation is tortured and neither diet nor lifestyle correction helps, then you should contact a gastroenterologist, who individually, depending on the patient’s complaints and anamnesis – history of previous diseases, will prescribe the necessary studies.
Three methods are used to diagnose and determine the cause of constipation:
This is the most accurate colon examination method, which in Medical Center ARS is carried out using new generation video endoscopic equipment Olympus EVIS EXERA III , is the only one in Latvia.Read more about the possibilities of the new equipment here
Colonoscopy is the gold standard for colorectal cancer diagnostics. To avoid the risk of developing pathological changes and malignant tumors of the colon, everyone who has reached the age of 50 is advised to undergo a preventive examination. If the fecal occult blood test is positive, this test is included in a government-sponsored screening program. If a family history of relatives had colon cancer or polyps, then an examination is simply necessary.
X-ray examination of the intestines – DETERMINATION OF THE TRANSIT TIME OF THE CONTENT OF THE COLOR
Radiologist-diagnostician Medical center ARS Reinis LAGUNS: “ Medical center ARS is the only medical institution in Latvia where the determination of the transit time of the contents of the colon and defecography is performed on an outpatient basis.”
DETERMINING THE TIME OF TRANSIT OF THE CONTENT OF THE COLOR – a method of X-ray examination, which gives information about the speed of the motor function of the large intestine.The examination demonstrates in what place of the large intestine constipation was formed, on the basis of which further tactics of action are determined. This is one of the main tests for diagnosing constipation.
How it happens:
To determine the transit time of the contents of the colon, the patient must take one capsule for three days in a row; each capsule contains special markers that are perceived by x-ray equipment. An X-ray examination is carried out on the fifth day after taking the first capsule.All this time, special markers have been traveling along the gastrointestinal tract. The radiologist evaluates the location of the markers in each section of the colon. The patient has no cause for concern, since the markers do not harm the body.
- If the doctor finds that the markers have already been removed from the body, this means that the large intestine is working with sufficient motor activity.
- If the markers are evenly distributed over the large intestine, this indicates a depressed motor activity of the large intestine.Means consultation of a gastroenterologist is necessary.
- If markers have accumulated near the exit from the intestine, it means that constipation most likely occurs in this part, i.e. changes in this part interfere with the evacuation of intestinal contents. In this case, you should contact a proctologist who will prescribe medication or inform you about the need for surgical intervention.
- If markers have accumulated when leaving the intestine, then an additional examination is necessary – defecography.
Defecography is a functional examination that is performed using an X-ray. The examination allows you to evaluate the rectum and anal canal, as well as the bowel movement, which helps determine the likely cause of constipation. The examination is delicate, therefore the intimacy of the procedure is ensured.
How it happens:
Before examination, a contrast agent is injected into the rectum. Women also need to insert a tampon with a contrast agent into the vagina.In rare cases, in the direction of a proctologist, a contrast agent is also injected into the bladder. The examination takes place in a sitting position and simulates the process of bowel movement.
Defecography is a functional examination that allows you to visualize the process of defecation and the possible cause of constipation. But this does not diminish the need for other surveys, since each survey provides its own information.
90,000 Can a cat eat milk, sweets, kefir, dog food, raw meat and other products?
A pet, be it a cat or a dog, becomes a full member of the family.Sometimes – so much so that loving owners cannot resist not to treat him from their table. The desire is understandable, but it will not go to the benefit of the cat: certain foods can lead to serious illness or even death of the pet. Make sure your pet is getting the best kind of food, and find out what kind of food will be toxic to her in our article.
What foods can and should not be given to a cat?
Onions and garlic
Onions, garlic, shallots and leeks are dangerous – they can damage your cat’s red blood cells (red blood cells), which can lead to anemia (anemia).These foods are poisonous when consumed in large quantities, but foods containing onions or garlic, such as onion soup or garlic powder, can also be toxic.
If a cat, especially after eating onions or garlic, has lethargy and weakness, decreased appetite, pale gums, and the color of urine has become from orange to dark red, then it must be immediately taken to the veterinary clinic.
Raw eggs and meat. Bones
Eating raw eggs or meat in cats can lead to bacterial infections such as Salmonella or E. coli.The symptoms of the disease can be different. Most often it is vomiting, diarrhea, lethargy, weakness.
The bacteria of the genus Salmonella, as well as E. coli can cause illness in humans, so be careful: wash your hands thoroughly after cooking, keep your cat away from raw food.
Raw eggs also contain an enzyme that can lead to hair and skin problems.
Raw bones can injure the digestive tract and teeth.
Chocolate and caffeinated beverages
Everyone has probably heard that chocolate can be fatal to dogs. Cocoa bean treats are equally toxic to cats. The plant alkaloids methylxanthines are a part of chocolate and caffeinated beverages: they can cause vomiting, diarrhea, fever, muscle tremors, heart rhythm disturbances, soreness, especially in the abdomen, profuse thirst and cramps in cats.
In general, dark and bitter chocolate is more dangerous than milk and white chocolate.However, if your cat develops any of the above symptoms after eating any kind of chocolate, be sure to seek help from your veterinarian.
Oddly enough, fish is not the most useful item on a cat’s menu. Often the use of raw fish is fraught with the development of urolithiasis, helminthic infestation, hypovitaminosis for the animal. In addition, very often due to injuries from small, but sharp bones, the internal organs of the pet suffer.
Sweets, fruits and berries
All foods containing a lot of sugar are harmful to pets. This applies not only to muffins, cookies and sweets, but also bananas: due to the excess sugar in ripe fruits, a cat can experience digestive upset, obesity and even pancreatitis. In addition, bananas contain a significant amount of starch, which is difficult for cats to digest and absorb. An excess of it in the diet can lead to flatulence and diarrhea.For the same reason, you should be careful when introducing potatoes and other starchy foods into the menu of cats and cats.
Problems can arise with the abuse of flour. Buns, loaf, bread, pasta and other favorite foods of some cats often cause obesity, constipation and colitis in tailed gourmets.
It is unlikely that something will happen to a fluffy bully if he bites off a little of a shop champignon – provided that you notice the disorder in time and select the mushroom.Anyway, this is not the right food for cats. Forest and raw mushrooms are of great danger. Symptoms of poisoning are slow heart rate (bradycardia), weakness, lethargy, vomiting and diarrhea, pupillary constriction, increased salivation.
A visit to the veterinary clinic may be required after the cat has eaten alcohol.
Alcoholic beverages (vodka, beer, liqueurs, liqueurs, etc.) lead to severe poisoning in a pet, which may be accompanied by vomiting, diarrhea, convulsions and tremors, impaired coordination and shortness of breath.In severe cases, these drinks can cause coma and even death of the cat.
Raw dough can cause active fermentation in the digestive tract of an animal or lead to the production of alcohol in the stomach (by analogy with getting kvass, beer and some other drinks). If you suspect that your cat has swallowed even a small amount of alcohol, it is worth taking it to your veterinarian as soon as possible.
Milk and dairy products
Contrary to popular belief, milk and dairy products are not all that good for cats.Even if she eats them with pleasure, it can lead to indigestion, incl. to diarrhea, and also contribute to the appearance of excess weight in the pet.
The reason is the difficulty in digesting lactose-milk sugar: most felines encounter this substance only in breast milk. Kittens eat milk for several weeks after birth. Reintroducing lactose into the diet can negatively affect the functioning of the digestive system. Also, all dairy products are quite high in calories.So, for a cat weighing 4.5 kg, 28 g of hard cheese is equal in calories to 4 chocolate bars for an adult, and 1 cup of milk is 5!
Although some cats do not have problems with lactose tolerance, it is not recommended to feed them milk, butter or other dairy products.
Grapes and raisins
It is still unclear why even a small amount of grapes and raisins in a cat’s diet can lead to poisoning, namely the development of acute or chronic renal failure.During the first 12 hours, the cat may experience vomiting and other symptoms such as lethargy or overactiveness, diarrhea, decreased appetite, infrequent urination, and soreness in the abdomen, which may occur over the next 24 hours. Although some cats do not have any side effects, it is best to remove grapes and raisins from kitchen countertops and other places available to the pet.
Dog food is not toxic to cats, but your pet needs a completely different set of nutrients.Cat food, unlike diets for dogs, should contain in the “ready-made” form vitamin A (and not only its precursors such as beta-carotene), taurine (an essential amino acid for cats), arachidonic acid (essential for cats omega-6 fatty acid) and more protein. Some of these substances, such as vitamin A and protein, are not needed in dogs in the same amount as cats, and taurine and arachidonic acid are produced in sufficient quantities in their bodies. But for cats, a lack of these substances can result in diseases of the heart, eyes and teeth.Do not worry too much if a cat or cat periodically eats up your dog’s food, the main thing is that such gourmets always have a high-quality and balanced diet for cats.
Here are some simple tips to prevent your cat from eating toxic foods:
- Keep food out of the cat’s reach. If the kitten is curious, install special locks on the cabinet doors for small children;
- Do not allow your cat to sit on the table while cooking or eating;
- Do not feed her table scraps;
- Stay alert during holidays and family feasts: seductive aromas and new dishes will not leave indifferent even the most educated and obedient animal.