Can milk trigger constipation. How does dairy impact digestive health. What are the alternatives to dairy for those experiencing constipation. Why might some dairy products actually help relieve constipation. How can you determine if dairy is causing your digestive issues.

The Potential Connection Between Dairy and Constipation

Many people wonder about the relationship between dairy consumption and digestive health, particularly when it comes to constipation. While not everyone experiences adverse effects from consuming dairy products, some individuals find that milk and other dairy foods can trigger or exacerbate constipation symptoms. Understanding this connection and exploring potential alternatives can be crucial for those seeking to improve their digestive health.

Why Might Dairy Cause Constipation?

Several factors contribute to the potential link between dairy and constipation:

• Processing methods: Most commercially available milk undergoes pasteurization, which eliminates harmful bacteria but also removes beneficial enzymes that aid digestion.
• Antibiotics and hormones: Conventional dairy products may contain residual antibiotics and hormones from the cows, potentially affecting gut health.
• Farming practices: Intensive farming techniques often involve feeding cows grain instead of grass, which can lead to digestive issues in sensitive individuals.
• Mucus formation: Some health practitioners believe dairy products can increase mucus production in the body, potentially slowing digestion.
• Traditional Chinese Medicine perspective: Dairy is considered a “damp-inducing” food that may contribute to sluggish internal systems.

Distinguishing Between Constipation and Lactose Intolerance

It’s important to note that experiencing constipation after consuming dairy doesn’t necessarily indicate lactose intolerance. In fact, lactose intolerance more commonly causes diarrhea, bloating, and abdominal discomfort. These symptoms occur due to a lack of the enzyme lactase, which is necessary for breaking down lactose (milk sugar).

For those with lactose intolerance, taking a probiotic supplement can be beneficial. The beneficial bacteria in probiotics can help break down lactose, potentially alleviating symptoms.

Dairy Products That May Actually Help with Constipation

Interestingly, not all dairy products are created equal when it comes to digestive health. Some forms of dairy may actually help alleviate constipation and other digestive issues:

• Raw milk: Some natural health practitioners believe raw milk is more easily digested than pasteurized varieties. However, it’s important to source raw milk from reputable suppliers and understand the potential risks.
• Live natural yogurt: Contains probiotics that can boost healthy gut bacteria, potentially improving digestion and bowel regularity.
• Kefir: A fermented milk product rich in live cultures, kefir is gaining popularity for its potential digestive health benefits.

Exploring Dairy Alternatives for Better Digestive Health

If you suspect dairy is causing or exacerbating your constipation, consider trying some dairy alternatives:

• Plant-based milk: Options include coconut milk, unsweetened almond milk, oat milk, and rice milk.
• Calcium-rich foods: Sardines, green leafy vegetables, sweet potatoes, sesame seeds, figs, and almonds can help maintain adequate calcium intake.
• Coconut products: Coconut milk (the drinking variety) contains medium-chain triglycerides, which can provide easily accessible energy.

When eliminating dairy from your diet, it’s crucial to ensure you’re still getting adequate protein and essential nutrients. Consulting with a nutritional therapist or naturopath can help you develop a balanced, dairy-free diet plan.

The Importance of Individualized Approaches to Dairy Consumption

It’s essential to recognize that everyone’s digestive system is unique. While some people may tolerate dairy products well, others might experience constipation or other digestive discomfort. Keeping a food diary or trying an elimination diet can help you identify whether dairy is a trigger for your digestive issues.

How to Conduct a Dairy Elimination Test

1. Remove all dairy products from your diet for 2-4 weeks.
2. Monitor your symptoms and note any changes in digestion or overall well-being.
3. Gradually reintroduce dairy products one at a time, observing any reactions.
4. Keep detailed notes on how different dairy products affect you.
5. Consult with a healthcare professional to interpret your results and develop a personalized nutrition plan.

The Role of Probiotics in Digestive Health

Whether you choose to consume dairy or not, incorporating probiotics into your diet can be beneficial for overall digestive health. Probiotics are live microorganisms that can help balance the gut microbiome and support healthy digestion.

Sources of Probiotics

• Fermented dairy products (if tolerated): Yogurt, kefir, and some aged cheeses
• Non-dairy fermented foods: Sauerkraut, kimchi, kombucha, and tempeh
• Probiotic supplements: Available in various strains and formulations

When choosing a probiotic supplement, look for products with diverse strains and a high colony-forming unit (CFU) count. Consult with a healthcare professional to determine the best probiotic for your specific needs.

Lifestyle Factors That Influence Constipation

While dietary choices, including dairy consumption, can impact constipation, it’s important to consider other lifestyle factors that may contribute to or alleviate digestive issues:

• Hydration: Drinking adequate water is crucial for maintaining regular bowel movements.
• Fiber intake: Consuming a diet rich in fruits, vegetables, and whole grains can promote healthy digestion.
• Physical activity: Regular exercise can help stimulate bowel movements and improve overall digestive health.
• Stress management: Chronic stress can negatively impact digestion, so incorporating stress-reduction techniques may be beneficial.
• Toilet habits: Establishing a regular bathroom routine and avoiding prolonged sitting on the toilet can help prevent constipation.

When to Seek Medical Advice for Constipation

While occasional constipation is common, persistent or severe symptoms may warrant medical attention. Consider consulting a healthcare professional if you experience:

• Constipation lasting more than three weeks
• Severe abdominal pain or cramping
• Blood in your stool
• Unexplained weight loss
• Alternating periods of constipation and diarrhea
• Constipation that doesn’t respond to lifestyle changes or over-the-counter remedies

A healthcare provider can help determine the underlying cause of your constipation and recommend appropriate treatments, which may include dietary changes, medications, or further diagnostic tests.

The Future of Dairy and Digestive Health Research

As our understanding of the gut microbiome and digestive health continues to evolve, researchers are exploring new avenues for improving digestion and managing conditions like constipation. Some areas of ongoing research include:

• Personalized nutrition: Developing individualized dietary recommendations based on genetic and microbiome profiles
• Targeted probiotics: Creating specific probiotic strains to address particular digestive issues
• Novel dairy processing techniques: Exploring methods to enhance the digestibility and nutritional value of dairy products
• Alternative protein sources: Investigating plant-based and fermented protein options that may be more easily digested
• Gut-brain axis: Understanding the connection between digestive health and mental well-being

As research progresses, we may gain deeper insights into the relationship between dairy consumption and digestive health, leading to more effective strategies for managing constipation and other gastrointestinal issues.

Embracing a Holistic Approach to Digestive Health

While the potential link between dairy and constipation is important to consider, it’s crucial to approach digestive health from a holistic perspective. This means taking into account not only your dietary choices but also your overall lifestyle, stress levels, physical activity, and individual health needs.

By combining mindful eating practices, regular exercise, stress management techniques, and personalized nutrition strategies, you can work towards optimal digestive health and overall well-being. Remember that what works for one person may not work for another, so be patient and persistent in finding the approach that best suits your body and lifestyle.

The Importance of Professional Guidance

If you’re struggling with chronic constipation or considering significant dietary changes, it’s always advisable to seek guidance from healthcare professionals. Registered dietitians, gastroenterologists, and integrative medicine practitioners can provide valuable insights and personalized recommendations based on your unique health profile and needs.

These experts can help you navigate the complex world of nutrition and digestive health, ensuring that you’re making informed decisions that support your overall well-being. They can also monitor your progress and make adjustments to your treatment plan as needed, helping you achieve lasting improvements in your digestive health.

Empowering Yourself Through Education and Self-Awareness

Understanding the potential impact of dairy on your digestive health is just one piece of the puzzle. By continuing to educate yourself about nutrition, gut health, and the latest research in digestive wellness, you can make informed decisions about your diet and lifestyle.

Keep in mind that your body’s needs may change over time, so it’s important to stay attuned to how different foods and habits affect your digestion. Regular self-reflection and mindful eating practices can help you identify patterns and make adjustments as needed.

Ultimately, the key to managing constipation and promoting overall digestive health lies in finding a balanced approach that works for you. Whether that involves modifying your dairy intake, exploring alternative foods, or making broader lifestyle changes, remember that small, consistent steps can lead to significant improvements in your digestive well-being and quality of life.

Can milk cause constipation? | Professionals

Milk and other dairy foods are thought to be a trigger for constipation in some. Let’s explore this further, identify the potential causes for this, and look at possible alternatives to these foods.

Why does dairy cause constipation?

The milk that most of us buy is deemed to be a processed food due to the processes it goes through before it reaches the shelves. It may contain both antibiotics and hormones from the cows it originates from, and is almost always pasteurised in order to kill off milk-borne bacteria. However, the pasteurisation process also removes valuable enzymes that help us to digest the milk, as well as other important vitamins and minerals. Additionally, in contrast to traditional farming methods, intensive farming techniques have led to cows being fed grain rather than grass. This has the potential to cause further digestive problems and act as a trigger for constipation, particularly in those sensitive to grains.

Dairy is considered by many health practitioners to be mucus-forming in the body, and for this reason it can be helpful to avoid dairy products if you are suffering from a cold or hay fever and trying to relieve a runny nose. In Traditional Chinese Medicine, milk and other dairy products are labelled as damp-inducing foods (foods that can make our internal systems sluggish), which may also go some way to explaining why they could cause constipation and digestive problems. According to Traditional Chinese Medicine, the Spleen meridian (the digestive system) does not like cold or so-called damp foods, with ice cream being a strong example.

Constipation and lactose intolerance

If you believe that dairy foods act as a trigger for your constipation, it does not necessarily mean that you are lactose intolerant. In fact, it is more typical for those who are lactose intolerant to experience diarrhoea. It may also cause bloating and abdominal discomfort as a lack of the enzyme lactase, which we need in order to break down milk, causes the dairy in our system to ferment and release excess gas. Taking a probiotic supplement can be really helpful for those with a lactose intolerance, as the beneficial bacteria exert an enzyme-like activity, helping to breakdown the lactose (sugar) in the milk.

Dairy products that may reduce constipation

There are certain forms of dairy foods that may actually be helpful in relieving digestive problems. Raw milk is considered by many natural health practitioners to be more easily digested than the more widely available pasteurised varieties, and may be helpful in relieving constipation and other digestive problems. Raw milk is something of a controversial subject and it is important to source as much information as possible to help determine if it is suitable for you. If it is something you would like to try, it is recommended that you get this from a reputable supplier.

Live natural yoghurt contains live cultures which may possess a probiotic benefit in helping to boost levels of healthy gut bacteria, working to improve digestion and keeping things moving. Another more unusual type of dairy food called kefir may also be beneficial to those experiencing constipation and abdominal discomfort. Kefir is a type of fermented milk containing live cultures, and is used in many Eastern and Northern European countries as a health food. Kefir is becoming more popular here in the UK too, as its potential health benefits in the gut are recognised.

Alternatives to dairy

It may be helpful to try avoiding dairy products to reduce constipation, but as they are a useful source of protein and calcium, as well as other minerals, it is important to take care to replace these nutrients. There are many other delicious foods we can include in our diet to ensure we maintain an adequate calcium intake including sardines, green leafy vegetables (pak choi, broccoli, swiss chard, cabbage, kale, spring greens etc), sweet potatoes, sesame and sunflower seeds, tahini, figs, blackstrap molasses and almonds. If you are concerned that removing milk and dairy foods from your diet may impact upon your health, certainly seek advice from a Nutritional Therapist or Naturopath.

There are a number of great alternatives to cow’s milk. Some popular choices are coconut milk, unsweetened almond milk, oat milk and rice milk. Coconut milk, which differs from the thicker, more concentrated type you would add to curries, is also a source of medium chain triglycerides, providing the body with an easily accessible source of energy. Almond milk is also rich in calcium, making a lovely alternative to dairy.

It is worth bearing in mind that we are all individuals. Some people may be able to tolerate milk and dairy products very well, and for others it may cause constipation and digestive discomfort. A food diary, or elimination diet may be helpful in determining whether this food group is a potential problem for you, and by slowly reintroducing them you may find some products such as butter and ghee are better tolerated and do not cause constipation. In addition to an elimination diet, there are many other natural remedies for constipation that be looked into further.

Dairy-free probiotics

Some strains of probiotic are grown on a food substrate that contains dairy. For people with an allergy to dairy, or for those following a strictly vegan diet, they may need to source dairy-free probiotics. Many strains of probiotic bacteria, including the strain Bifidobacterium lactis BB-12^®, which is a well-researched strain for regularity, grow well on a dairy-free substrate and would therefore make a great option for those needing to avoid even possible traces of dairy.

You can find Bifidobacterium lactis BB-12^® in OptiBac ‘Bifidobacteria & fibre’.

You might also be interested in:

New study suggests probiotics can improve cow’s milk allergy in infants

Probiotics for Constipation

List of foods that can cause constipation and how to prevent it

Constipation is complex. Many factors — including diet, lifestyle, stress, and underlying health conditions — can contribute to it. In most healthy people, a single serving of a specific food is unlikely to cause constipation.

However, people with digestive or other health conditions may find that eating certain foods can trigger or worsen constipation.

This article will look at which foods can cause or worsen constipation and some other potential causes.

In most healthy people, a single, specific food will not directly cause constipation. However, certain diets can contribute to it. People with chronic constipation may also find that specific foods impact their symptoms.

Occasional constipation is common, and most people will experience it at some point in life. However, 2–27% of the population experience chronic constipation, which is persistent.

According to the National Health Service (NHS), people are more likely to experience constipation if they:

• are pregnant
• frequently use laxatives
• eat a diet low in fiber
• do not drink enough fluids
• experience stress, anxiety, or depression
• are usually inactive

There are also many digestive conditions that can cause constipation, such as:

Also, some medications and supplements — including iron supplements, antacids, and opioids — can cause constipation as a side effect.

The following sections will discuss some foods that may cause or worsen constipation.

Low fiber foods

Eating a diet that does not contain much fiber may contribute to constipation. A person may not be getting enough fiber if they eat a lot of meat, dairy products, and refined carbohydrates but do not eat many vegetables, fruits, or whole grains.

In this case, specific foods are not the cause of the constipation. Instead, it is an imbalance between different food groups. Eating more fiber and fewer low fiber foods may help.

It is worth noting that some people with digestive conditions or IBD find that eating high fiber foods can make their symptoms worse. If increasing fiber does not help, it may be worth talking with a doctor.

High FODMAP foods

People with IBS and some other digestive conditions may find that foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) worsen their symptoms.

This group of carbohydrates can ferment in the digestive system, causing symptoms such as gas, constipation, or diarrhea. Some examples of high FODMAP foods include:

• garlic, onions, and shallots
• legumes, such as beans, chickpeas, and soybeans
• grains, such as wheat, barley, and rye
• sweeteners, such as xylitol, mannitol, and sorbitol
• specific fruits, such as apples, blackberries, and watermelon

People whose bodies have difficulty digesting these foods may feel better by eating a low FODMAP diet, which involves avoiding high FODMAP foods for a set period of time.

Learn more about the low FODMAP diet here.

Bananas

Bananas are part of the banana, rice, apple sauce, toast (BRAT) diet, which doctors previously recommended to treat diarrhea. This was due to these foods’ ability to slow down bowel movements. As a result, these foods may not be a good option for people who have constipation.

Ripe bananas are also high FODMAP, which may mean that people with IBS have to avoid them. Unripe bananas are low FODMAP and may be easier for those with IBS to tolerate.

Allergens

In some people, chronic constipation may signal a food allergy.

A 2011 study into constipation in children found that when the participants eliminated food allergens from their diet, their constipation improved. This was true for 28 out of 32 children. However, this was a small study with a low number of participants.

If a person’s body does not respond to taking laxatives or making other dietary changes, the person may wish to ask a doctor for allergy testing.

Eggs

Some people believe that eggs can cause constipation. However, there is not much scientific evidence that supports this. They are a low fiber food, though, so eating a lot of them may contribute to constipation.

Egg allergies are also among the most common food allergies, which could explain why some people’s bodies have difficulty digesting them.

For many people, eating more high fiber foods can help ease constipation. These foods include:

• most vegetables, including carrots, peas, broccoli, and okra
• fruits, including apples, pears, berries, avocados, and oranges
• whole grains, such as whole oats, buckwheat, and millet
• brown bread, pasta, and rice

The Institute of Medicine recommend consuming 19–38 grams of fiber per day, depending on age, sex, and stage of life. For example, pregnant people and older adults may need more fiber than others to prevent constipation.

When increasing fiber intake, it is also important to drink enough fluids to prevent dehydration. Also, it is best to increase fiber intake slowly to prevent a constipating effect.

Some specific foods that may help with constipation include:

• Kiwi fruit: According to a 2014 article that looked at foods that help with constipation, green kiwi fruit increased the frequency and softness of bowel movements.
• Prunes: The 2014 study also notes that prunes can have a laxative effect. However, they are high FODMAP, which may make them unsuitable for people with IBS.
• Fruit juices: Unsweetened fruit juice may be especially helpful for young children, whose digestive systems are not yet matured. Apple, pear, or prune juices can be a source of fiber and help increase fluid intake.

If eating more fiber does not help or makes constipation worse, speak with a doctor.

Other aspects of a person’s lifestyle — such as their exercise routine, bathroom habits, and mental health — can also influence digestion.

To prevent or relieve constipation, they may wish to try:

• exercising regularly
• using the bathroom as soon as the need strikes
• minimizing the use of laxatives and enemas
• seeking help with managing chronic health conditions, such as diabetes
• seeking support for mental health conditions, such as anxiety
• learning stress management techniques, such as breathing exercises
• speaking with a doctor about any medications that could be causing constipation

Constipation is common, and most people experience it occasionally — particularly if their usual routine or diet has recently changed.

However, chronic constipation means that the digestive system is not functioning as it should. People with frequent or reoccurring constipation may have a health condition.

People should speak with a doctor if they experience any of the following symptoms:

• severe constipation that does not respond to over-the-counter laxatives or dietary changes
• constipation that keeps coming back
• abdominal pain
• blood in the stool
• constipation alongside additional symptoms, such as vomiting

What causes constipation can vary from person to person. For some, eating a diet low in fiber can cause or worsen constipation. In this case, eating more fruits and vegetables and staying hydrated may help.

For others, food allergies and intolerances can cause or worsen constipation. Finding the cause of constipation can help these people determine which foods they should avoid.

Concerned About Constipation? | National Institute on Aging

Nearly everyone becomes constipated at one time or another. Older people are more likely than younger people to become constipated, but most of the time it’s not serious.

Constipation is a symptom, not a disease. You may be constipated if you are having fewer bowel movements than usual, it takes a long time to pass stools, and the stools are hard.

Some people worry too much about having a bowel movement every day. There is no right number of daily or weekly bowel movements. Being regular is different for each person. For some, it can mean bowel movements twice a day. For others, having movements three times a week is normal.

Questions to Ask

Some doctors suggest asking these questions to decide if you are constipated:

• Do you often have fewer than three bowel movements a week?
• Do you usually have a difficult time passing stools?
• Are stools often lumpy or hard?
• Do you have a feeling of being blocked or of not having fully emptied your bowels?

Did you answer “yes” to one or more of these questions? If so, you may have a constipation problem. Otherwise, you probably don’t.

What Causes Constipation?

Doctors do not always know what causes constipation. It may be a poor diet, not getting enough exercise, or using laxatives too often. Reasons for constipation include:

• Diet. You may become constipated if you don’t eat enough high-fiber foods like vegetables, fruits, and whole grains. Also, eating a lot of high-fat meats, dairy products and eggs, or rich desserts and sugary sweets may cause constipation. People who live alone may lose interest in cooking and eating. As a result, they start using prepared foods. These foods tend to be low in fiber and may lead to constipation. Also, people who have problems with their teeth tend to choose soft, processed foods that contain little fiber.

Many older people don’t drink enough water and other fluids. This often is the case when they’re not eating regular meals. Water and other liquids may help people stay regular.

• Using too many laxatives and enemas. Many people think of laxatives as a cure for constipation. But if you use laxatives too often, your body may forget how to work on its own. Heavy use of laxatives can cause diarrhea. For the same reason, if you use enemas too often, your body may begin to depend on them. Too many enemas may stop you from having normal bowel movements.
• Lack of exercise. Inactivity or long periods in bed due to illness or following surgery may cause constipation. Doctors can suggest medicine for people who stay in bed and suffer from chronic constipation. Being more active, when possible, is best.
• Holding back bowel movements. Ignoring an urge to have a bowel movement can lead to constipation. Some people prefer to have bowel movements at home. But holding in a bowel movement can cause constipation if the delay is too long.
• Medical conditions. Some problems, like stroke, diabetes, or a blockage in the intestines, can cause constipation. These disorders may affect the muscles or nerves used for normal bowel movements. A doctor can test to see if the problem is medical. Medical problems can often be treated. Another condition related to constipation is called irritable bowel syndrome (IBS). IBS is a common disorder of the intestines that involves pain, bloating, and constipation or diarrhea.
• Medications. Some medicines can lead to constipation. These include some drugs used to treat depression, antacids containing aluminum or calcium, iron supplements, some allergy medicines (antihistamines), certain painkillers, some drugs for high blood pressure, including diuretics, and some drugs used to treat Parkinson’s disease.

Treatment

If you think you are constipated, talk to your doctor to rule out a more serious problem. If tests show no disease or blockage, and if your doctor approves, try these changes:

• Add fiber to your diet by eating more fresh fruits and vegetables, either cooked or raw, and more whole-grain cereals and breads. Dried fruits, such as apricots, prunes, and figs, are high in fiber.
• If your diet does not include natural fiber, you may need to add a small amount of bran to baked goods, cereal, and fruit. This may cause some bloating and gas in the beginning. Make diet changes slowly to allow your system to adapt. Look for fiber products such as psyllium seed in the grocery store.
• Be sure to get enough fluids. Without fluids, constipation can get worse. Drinking enough water and juice can help you have regular bowel movements. Talk with your doctor about how much water you should drink.
• Stay active. This is important for overall health, too. Do things that keep you moving and active. For example, go for walks. Find physical things that you enjoy doing, and make them a part of your everyday life.

If these changes don’t work, talk to your doctor about laxatives. There are different kinds of laxatives, and each has its pros and cons. Your doctor can help you decide which laxatives may be best for you.

See your doctor or other healthcare professional if:

• Your bowel habits change
• There is blood in your stool
• You’re having serious stomach pains
• You lose weight without trying
• Fiber and exercise haven’t helped

For More Information About Constipation

This content is provided by the NIH National Institute on Aging (NIA). NIA scientists and other experts review this content to ensure it is accurate and up to date.

Content reviewed:
December 01, 2013

Bharat Pothuri, MD, FACG: Gastroenterologist

Constipation affects up to 1 in 3 American adults. Older adults and women are at greatest risk. Constipation is usually characterized as:

• Having fewer than three bowel movements per week
• Having stools that are hard or dry
• A feeling that stool hasn’t passed completely
• Having stools that are hard or painful to pass

You may also experience bloating, gas, and abdominal pain as a side effect of your intermittent bowel habits.

Board-certified gastroenterologist Bharat Pothuri, MD, and the team at GastroDoxs can help patients in and around Houston, Texas, to ease uncomfortable constipation so they feel more relaxed and healthy. Although aging, certain medications, and functional gastrointestinal disorders can cause constipation, so can your dietary habits. One way to reduce constipation is to revise your food choices.

Just a few dietary revisions go a long way in making you more comfortable. Be aware that the following foods can contribute to your problems with constipation.

1. Red meat

A juicy steak or burger once in a while can be a healthy addition to your diet, but eating red meat daily can contribute to constipation. Red meat has no fiber. Fiber is needed because it adds bulk to stool so it moves through your system smoothly. Plus, if you fill up on red meat – which can be quite satiating – you may eat fewer fruits, vegetables, and whole grains (all high-fiber foods) as a result.

Many cuts of red meat contain high amounts of fat and iron, two nutrients that can contribute to constipation, too.

2. Dairy

Sensitivity to the proteins in cows’ milk is often associated with loose stools or diarrhea, but research shows that come people experience constipation due to milk (or other dairy) consumption.

Try a dairy alternative, such as soy or almond milk, to see if you experience an improvement in your constipation symptoms. Minimize your intake of cheese and butter, too, if you find dairy is a trigger.

3. Refined grains

Refined grains, such as white bread, processed snack crackers, and white rice, have much (or all) of the fiber stripped away. When you consume them instead of fiber-rich whole grains, your bowel function suffers.

The USDA recommends consuming a minimum of 6 ounces of whole grains per day if you follow a 2,000-calorie diet. So make substitutions such as 100% whole-wheat bread for white slices and brown rice or quinoa instead of white rice.

4. Alcohol

Alcohol is dehydrating. When you don’t have enough fluid in your body, your stools grow hard and compact so they’re hard to pass. Alcohol also slows digestion and can cause bowel irritation, exacerbating constipation symptoms.

Stick to the recommended one drink per day for women or two drinks per day for men. If you have serious constipation problems, forego alcohol altogether or save it for special occasions.

5. Fast food

At most fast food restaurants, white buns and fries are the norm. The burgers or fried chicken patties inside these buns are high in fat, and the whole meal package is very low in fiber. Fried foods and low-fiber foods both contribute to constipation. Make them a steady staple in your diet and you may be responsible, at least in part, for your blocked bowels.

Opt for turkey burgers or lean ground beef burgers cooked at home with 100% whole wheat buns. If you can, find takeout that offers sweet potato fries as an option as they’re higher in fiber and more nutritious than the white type.

Constipation is not only uncomfortable, it can be maddening. At GastroDoxs, we’re here to help with dietary revisions, medication, and lifestyle changes. If you’re done with the misery of bloating, gas, and hard stools, call today for an appointment or schedule using the online tool. 

8 surprising foods that cause constipation

I might regret asking for too much information, but when’s the last time you pooped? If it was earlier today—or, be honest, right now as you’re reading this—congratulations. But if it’s been a minute since you’ve had an Instagram scrolling sesh in the bathroom, there’s a good chance you might be dealing with a case of constipation.

A lot of people—one in five, to be more precise—are constipated. Particularly women. And even if you’re having a bowel movement every day, experts still say you could be constipated. According to Johns Hopkins Medicine, all you need is one of the following symptoms: fewer than three bowel movements per week, straining to start or complete a bowel movement, having a stool consistency that looks like rocks and pebbles, and/or having a feeling of incomplete emptying.

If you think you might be constipated, there are plenty of possible explanations behind it, from a lack of exercise and water to too much stress. But your diet is one of the biggest. Here are eight foods that could be part of the problem.

You might want to avoid these foods that cause constipation

1. dairy Milk

Drinking a lot of water can help with constipation, but milk only halts your progress. According to the Cleveland Clinic, it can cause constipation in some people because it’s harder to digest. In fact, an older, smaller study of chronically constipated participants found after up to 15 days of not having a bowel movement, giving up cow’s milk is what finally solved the issue. Luckily, there are an ever-growing number of plant-based milks for you to choose from.

2. Red meat

While red meat may not directly cause the constipation you’re experiencing, there’s a reason why it leaves you so backed up. When you eat a lot of it, it takes the place of the plant-based foods—like fruits and veggies—that are packed with digestion-boosting fiber that helps you poop, leaving you constipated. So for the sake of your bathroom trips—or lack thereof—it might be time to cut back.

3. Pre-made dinners

Making a frozen dinner is tempting. Unfortunately, despite saving you time, it’s not going to do your digestion any good. The National Institute on Aging says eating prepared foods—from the freezer section or in boxes on store shelves alike—are low in fiber (and high in sodium). As a result, such meals often lead to constipation.

4. Cheese

Milk isn’t the only offender on this list. You might want to pass on the cheese plate, too. According to the Cleveland Clinic, eating large amounts of cheese can also cause constipation. Instead, reach for some of the vegan cheese options available that are filled with plant-based ingredients, like this sharp, tangy version or this dairy-free nacho cheese sauce.

5. Unripe bananas

While ripe bananas contain high amounts of fiber that can help get things moving, unripe bananas—which are still packed with starch—have the opposite effect, causing constipation or making pre-existing constipation worse. So if you’re backed up, just make sure you’re not eating the fruit unless it’s bright yellow.

6. Fried foods

Because they’re loaded with fat and low in fiber, fried foods slow your digestion, making it easier for your system to become backed up.

7. Chocolate

Yep, even chocolate made the list. The sweet treat is a known to cause constipation, and in one study, it was actually the most frequently-mentioned food patients blamed their constipation on. Other offenders they mentioned? Black tea and bread.

8. Processed grains

Speaking of bread, eating processed grains is another common cause of constipation. While you’re good to go on whole grain options, anything made from white flour—be it pasta or bagels—is a big no-no. Because the bran and germ has been removed, you’re taking in a very low amount of fiber that’s only going to cause constipation or make it worse.

Now that you know which foods to avoid, meet the foods that will make you poop (almost) immediately. And while you’re at it, give these natural constipation-relieving remedies a shot, too.

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

References

1. Sandler RS et al. Demographic and dietary determinants of constipation in the US population. Am J Public Health, 1990. 80(2): p. 185-9.
2. 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.
3. Krause’s Food, Nutrition & Diet Therapy. 11th Edition, Saunders ed. 2004, Philadelphia: Elsevier (USA).
4. 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.
5. NIH, Constipation. 2007, National Institute of Health, US Department of Health and Human Sciences.

Keywords:
constipation

Symptoms of Lactose Intolerance | Austin Gastroenterology

Lactose is a natural sugar that is common in dairy products. Lactose intolerance is the inability to breakdown lactose. The condition is due to the body’s inability to create a sufficient amount of lactase, an enzyme that is supplied by the small intestine. Lactase’ job is to break down lactose.

When the small intestine doesn’t make enough lactase, lactose goes undigested as it moves into the large intestine. Interaction between undigested lactose and bacteria in the large intestine cause uncomfortable symptoms related to lactose intolerance or lactase deficiency.

Symptoms related to lactose intolerance are primarily uncomfortable but do not point to a serious digestive condition. The symptoms generally subside within a few hours. If you are lactose intolerant, you will likely feel the following symptoms:

• Excessive gas – When the lactose gets fermented in the colon, it can produce hydrogen, methane, and carbon dioxide. This can lead to increase flatulence. The extent of gas will vary from person to person, with some people feeling no gas and others having a lot of painful flatulence.
• Constipation – When lactose is fermented, it can produce methane gas. Methane gas slows down the time it takes food to travel through the gut. This can cause constipation.
• Diarrhea – Lactose intolerance can cause the volume of water in the colon to increase, which causes the volume of stool and liquid to increase. Combined with the fermentation process that happens, this can lead to diarrhea.
• Stomach pain – The combination of gas and water in the colon can lead to stomach cramps. This pain is typically in the lower abdomen.
• Bloating – The feeling of bloating is the result of increased water and gas in the colon.

Malabsorption

According to the National Institute of Diabetes and Digestive and Kidney, 68 percent of the world’s population is plagued by malabsorption. However, malabsorption doesn’t necessarily trigger digestive symptoms. In other words, it is possible to have insufficient absorption of lactose and not be lactose intolerant.

The degree of symptoms a person experiences can vary. Some people who are lactose intolerant may be able to consume a small amount of dairy foods and not have symptoms, while others can experience a lot of painful symptoms with even the smallest amount of lactose intake. People tolerate lactose differently.

Vitamin Deficiency

Calcium and vitamin D deficiencies are more serious symptoms of lactose intolerance. The main sources for vitamin D and calcium are dairy products, such as milk, cheese, and yogurt. Avoiding these foods will allow you to avoid the symptoms of lactose intolerance but could also place you at risk for conditions related to vitamin deficiency. If your intolerance of lactose is so severe that you’re unable to receive the required daily amount of calcium and vitamin D, your health might be compromised. A doctor can help you get the right amount of vitamin intake through supplements and dietary guidance.

Lactose Intolerance Treatment in Austin, Texas

If you’re experiencing symptoms related to lactose intolerance but haven’t been diagnosed, visit one of Austin Gastroenterology’s convenient locations in the Austin area. Our physicians will diagnose your condition and help you to move forward with a plan to address symptoms.

For more information or to make an appointment in our North Offices, call (512) 244-2273. Call our Central Offices at (512) 454-4588 and the South Offices at (512) 448-4588. You can also request an appointment online.

Constipation-Causing Foods – HealthInfo

If you are constantly faced with such a problem as constipation, then you should pay attention to your diet. The most common and favorite foods can cause problems with bowel movements.

Constipation is promoted by foods that are easy to digest. They are instantly dissolved by enzymes, gastric juice and completely absorbed into the blood.
In the intestine, there are normally substances that form a food lump, and it easily moves along the gastrointestinal tract in the desired direction.But, if a person eats something that is easily digestible, then all this does not create a food lump.

Let’s dwell on some foods that also disrupt intestinal function:

Chocolate
Everyone’s favorite treat not only improves mood and has an amazing taste, but can lead to weight gain and disruption of intestinal function. The fact is that the large amount of fat in chocolate slows down the digestion process. Slowing down of intestinal motility leads to problems with emptying, fermentation of food and excessive gas production.

Dairy products

Dairy products such as milk and cheese can cause constipation in large quantities. Lactose, which is a part of all dairy products, increases gas production, which leads to disruption of the intestines. This connection has been clearly proven in children. Most people with lactose intolerance can eat a small amount of dairy products a day without harm. Consult your doctor for an individualized diet.

Green bananas
Bananas – riddle for the intestines. Unripe green bananas cause constipation, ripe ones act as a laxative. Green bananas contain a lot of starch, which is more difficult to digest and takes longer to process. On the other hand, yellow bananas contain less starch, but more useful pectin. It removes excess fluid from the tissues, but if you drink little water, this can negatively affect the functioning of the intestines and only worsen the situation.

Material prepared on the basis of:
1. Ivashkin VT, Abdulkhakov SR, Baranskaya E.K. and other Clinical guidelines of the Russian Gastroenterological Association for the diagnosis and treatment of adult patients with chronic constipation // RZHGK. – 2014. – 5.S. 69-75.
2. Clinical gastroenterology: selected sections. Zimmerman Ya.S. –M .: GEOTAR-Media, 2009. – 416 p.
“* Patent 2811450 USA,” Laxative composition and method of use “

RUDFL170701b 02.05.2017

Foods causing constipation – HealthInfo

If you are “painfully” familiar with constipation problems, you should pay attention to your diet. The most common and favorite foods can cause problems with emptying.

Chocolate

Everyone’s favorite treat not only improves mood, but can lead to weight gain and intestinal disruption. Scientists believe that the large amount of fat in chocolate slows down the digestion process.Slowing down of intestinal motility leads to problems with emptying, fermentation of food and excessive gas production. In a German study, a survey was conducted among persons suffering from constipation. And the most common reason for causing them, patients indicated the consumption of chocolate.
Dairy products

Dairy products such as milk and cheese in large quantities can cause constipation. Lactose, which is a part of all dairy products, increases gas production, which leads to disruption of the intestines.Iranian doctors, when examining children aged 1 to 13, found that the most common cause of constipation was the consumption of dairy products. With the exclusion of milk and cheese from the diet, in almost all children (80% of cases), the stool returned to normal and flatulence and bloating ceased to bother.
Green bananas

Bananas – riddle for the intestines. Unripe green bananas cause constipation, ripe ones act as a laxative. Green bananas contain a lot of starch, which is more difficult to digest and takes longer to process.On the other hand, yellow bananas contain less starch, but more useful pectin. It removes excess fluid from the tissues, but if you drink little water, this can negatively affect the functioning of the intestines and only worsen the situation.
Caffeine

Caffeine acts on the gastrointestinal tract in the same way as bananas. Caffeine is a natural stimulant and intestinal motility is enhanced. But if your cells are dehydrated, the effects of caffeine are considered negative.This can lead to constipation and many other associated health problems.

Food for intestinal health – OGAUZ ‘Polyclinic No. 10’

Digestion of food does not end in the stomach, it continues in the intestine, which also needs suitable food. This is what we will talk about in this article.
The intestine is the channel through which food passes. As food travels through the small intestine, most of its essential nutrients are absorbed.
Two of the most common bowel disorders are related to the speed at which food passes through the intestines:

• Moving food too quickly leads to diarrhea, leading to dehydration, loss of mineral salts and other nutrients that cannot be absorbed by the body.
• Too slow movement leads to constipation. Feces decompose and release toxic substances. They are absorbed into the bloodstream, which leads to poisoning of the body.Therefore, constipation is not only associated with discomfort.

Constipation
Constipation is a slow, difficult passage of intestinal contents with infrequent bowel movements and excessively hard feces. In most cases, constipation is functional in nature and is the result of decreased tone or weakness of the muscles of the colon. Organic causes are observed in exceptional cases. The most serious of these is colon or rectal cancer. The normal frequency of bowel movements is from twice a day to once every two days.If bowel movements occur less frequently, constipation is diagnosed.

Factors that precipitate or predispose to atonic functional constipation are:

1. Improper diet with insufficient intake of water and / or fiber. As a result, the inner lining of the intestine is not stimulated and weakens.
2. Irregular bowel habits. If, due to nervous tension or in a hurry, a person ignores the biological urge to defecate, you can lose the bowel reflex.
3. Abuse of laxatives. Leads to continuous inflammation of the intestinal mucosa, which entails its immunity to normal stimuli.
4. Lack of exercise to stimulate the bowel reflex.

Diet
In most cases, functional atonic constipation resolves as soon as these four causes are eliminated. A proper diet is essential to address this problem.

Celiac disease
A disease resulting from intolerance to gluten, a protein found in wheat, barley, rye and, to a lesser extent, oats.This disease is usually of genetic origin. However, there are factors that accelerate the development of celiac disease, such as the early introduction of cow’s milk or cereals in the infant’s complementary foods. The first manifestations are usually seen during breastfeeding or infancy, although they can also appear in adulthood. Diagnosis is by intestinal biopsy. The most common symptoms are:

1. Diarrhea. Stool for celiac disease is frothy due to the fats it contains, which are not absorbed by the body.
2. Bloating and discomfort, flatulence.
3. Fatigue, depression, general discomfort.
4. Ulcers in the mouth.

Diet
All these symptoms disappear when gluten is eliminated from the diet. Gluten intolerance in the pre-celiac stages is far more common than commonly believed.

Irritable bowel
It is a functional syndrome characterized by malaise, bloating, and a sudden alternation of constipation and diarrhea.The diagnosis is always made by excluding bowel pathologies.
In addition to dietary advice, it is important to keep in mind the following factors that can cause irritable bowel syndrome:

1. Taking medications that are irritating to your gut, such as iron supplements or antibiotics.
2. Allergies or intolerances to certain foods such as lactose or gluten.
3. Stress, anxiety, or neurological imbalance.

Diarrhea
Diarrhea is a pathology characterized by excessive frequent loose or watery stools.Diarrhea results in a loss of water and mineral salts that must be replaced. Children and the elderly are most sensitive to fluid imbalances in the body. In each case, the causes of the diarrhea should be established. The most common causes are stomach infections, food toxins, food allergies or food intolerances.
Diet
In case of severe diarrhea, it is advisable to consume only water and some of the liquids for 24–48 hours:

1. Vegetable broth (rich in mineral salts).
2. Rehydration solution (can be prepared by adding a teaspoon of salt and four tablespoons of sugar to a liter of water).
3. Diluted lemon juice.
4. Teas brewed with astringent medicinal herbs.
5. Infant formula and / or soy milk for infants.
6. In addition to specific treatment, the patient may be given mild astringent foods and foods that relieve inflammation of the gastric mucosa after an exacerbation.

Colitis
Inflammation of the colon – the most important part of the intestine.Colitis is an unstable stool that may contain mucus or blood. Colitis is usually the result of an infection, but it can be caused by allergies or food intolerances. Antibiotics or laxatives may also play a role in its development.
Diet
A soft colon diet can greatly aid treatment. Therefore, the same foods that are used for diarrhea are recommended for colitis. Wheat bran, when consumed in excess as a laxative, can cause colitis in constipated people.

Ulcerative colitis
A complex form of colitis, which can become chronic and not respond to treatment.
Refined foods, rich in meat and saturated fats, and poor in fruits, vegetables and grains, are a factor that increases the risk of ulcerative colitis.
The obvious signs of ulcerative colitis are diarrhea, abdominal pain, bloody stools, fatigue, weight loss. Colon cancer can develop from ulcerative colitis.
Diet
Although there is no specific treatment, a colon-protective diet can alleviate the course of this disease.

Crohn’s disease
Inflammation of the gastrointestinal tract that can affect both the small and large intestine.
The causes of the disease are not well understood. However, Crohn’s disease is associated with a common diet in Western society, poor in fiber and vegetables, but rich in refined and processed foods. This disease often affects fast food lovers.

Hemorrhoids
Disease associated with inflammation and expansion of hemorrhoidal veins in the anatomically sensitive area.Constipation requires some effort during bowel movements, they cause varicose veins in the anus and lead to hemorrhoids. If the veins are dilated, they will not shrink on their own. Good diet and hygiene can prevent these tissues from becoming inflamed and from forming blood clots inside them (hemorrhoidal thrombosis). Blood clots can be very painful and require surgery.

Flatulence
Flatulence is an excess accumulation of gas in the intestines that causes cramping and bloating.The gas that builds up in the intestines has two sources: the air that is swallowed during meals and the gas produced by bacteria in the intestinal flora.
Excess gas has the following reasons:

1. Dysbacteriosis, or a violation of the intestinal microflora, which can be corrected by simple dietary means.
2. Excessive intake of fiber-rich plant foods.

Flatulence may be more or less annoying, but it is not dangerous.The collected gases are generally odorless, unlike the gases that result from intestinal putrefaction caused by eating meat and animal protein. By limiting your intake of fiber-rich foods and following simple recipes, flatulence can be eliminated. Swallowing air during stress or anger, especially while eating.

Diet In addition to the products listed below, activated charcoal is recommended, which effectively fights flatulence.

Diverticulosis The disease is also called diverticular disease of the colon.It is characterized by the formation of large numbers of tiny cysts, or diverticula, on the walls of the gastrointestinal tract, especially the colon.
Factors contributing to the formation of diverticula:

1. Weakened intestinal walls.
2. Increased pressure inside the intestine. Small and hard feces cause the intestinal muscles to contract intensely to propel them forward. As a result, the pressure on the intestinal wall increases. When diverticula become inflamed due to fecal matter not excreted from the body, it causes a serious condition called diverticulitis.This complication of diverticulosis should be treated in hospital with a strict diet and sometimes surgery.

Diet The listed products reduce the risk of new diverticula formation and prevent the growth of those already available. However, these products are not able to make the already formed diverticula disappear.

In the end, it remains to wish you that you know about these diseases only from the articles.Eat right, eat happily, and be healthy.

Based on the book “Healthy Food”

What diet will help with irritable bowel syndrome?

There are many diseases (e.g. inflammatory bowel disease, celiac disease, lactose or fructose intolerance, microscopic colitis, bowel cancer) with symptoms similar to irritable bowel syndrome so before treating this disease and trying to follow a specific diet , it is necessary to establish a precise diagnosis.

Sign up at the GC “Expert” for examination and diagnosis of irritable bowel syndrome, you can call. 426-33-88.

There is currently no one-size-fits-all diet suitable for all patients with irritable bowel syndrome. However, many IBS patients associate an exacerbation of their symptoms with eating certain foods, and eating a diet that avoids these foods helps them relieve their illness.

Since diet is not universal, often what works for one person may not work for another. The dietary changes that are right for you depend on your individual symptoms and reactions to certain foods.

A food diary can help you identify foods that will ease or worsen your symptoms. We recommend that you keep track of the foods you eat, the symptoms you experience, and how long after eating this happens.

According to recent scientific research, foods and beverages that worsen the condition of people with irritable bowel syndrome include:

• foods high in fat;
• some dairy products;

90,086 alcoholic beverages;

• caffeine;

90,086 beverages with high levels of artificial sweeteners;

• beans, cabbage and other gas-producing foods.

The International Foundation for Functional Gastrointestinal Disorders also highlights insoluble fiber, chocolate and nuts as foods that can cause problems in some people with IBS.

Fiber intake for IBS

Increasing fiber intake may in some cases relieve symptoms of constipation-dominated irritable bowel syndrome, but keep in mind that insoluble fiber can increase bloating, flatulence, and cramping, especially if the increase is not gradual.Soluble fiber is well tolerated, so for irritable bowel syndrome with constipation, use a dietary supplement to food – psyllium, obtained from psyllium seeds.

Foods containing fiber include fruits, vegetables, cereals, and whole grains. Adults recommend 22 to 34 grams of fiber every day. When adding fiber to the diet, it is recommended to increase its amount little by little, by 2 – 3 grams per day. Adding too much fiber at one time can cause gas and bloating and make you feel even more abdominal discomfort.

Low FODMAP Diet

A low FODMAP diet is a well-known treatment for patients with irritable bowel syndrome (IBS) today, but the use of this diet is controversial, difficult to follow, and not all IBS patients respond positively to such treatment. As a result of the latest scientific research, such a diet has been shown to significantly reduce IBS symptoms in about half of the people who tried it.The success of the diet depends on individual food tolerance and the composition of the intestinal microbiota. In order to find out if a diet low in FODMAPs is right for you, you should consult with your gastroenterologist.

To make an appointment with a gastroenterologist specializing in the treatment of intestinal diseases at the GC “Expert”, you can call. 426-33-88.

FODMAP substances are oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP – Fermentable, Oligo, Di, Mono and Polyol), for which some people lack digestive enzymes to break down.These are types of carbohydrates that are poorly absorbed in the small intestine and, when unbroken, cause fermentation in the large intestine. They reach the large intestine undigested and are broken down there by intestinal bacteria. Gas is released during the fermentation process and this can cause discomfort and unpleasant symptoms for those with irritable bowel syndrome, such as gas, diarrhea, or bloating.

There are four groups of FODMAP substances:

1. Oligosaccharides (fructans and galactans) including wheat, rye, onions, broccoli, garlic, chickpeas, lentils, soy products, and beans.
2. Disaccharides (lactose) including cow’s milk, ice cream, yoghurt and cottage cheese.
3. Monosaccharides (fructose) including apples, mangoes, pears, watermelon and honey.
4. Polyols including sorbitol, mannitol, and xylitol, including nectarines, peaches, plums, cauliflower, and mushrooms.

Researchers hypothesize that FODMAPs enter the small intestine to increase the amount of water it contains, which may contribute to loosening of the stool and diarrhea associated with IBS.These substances then travel unbroken to the colon, where billions of bacteria ferment (ferment) them, resulting in gas and bloating. Therefore, reducing the intake of FODMAP substances may relieve the symptoms of bloating and diarrhea in a proportion of patients with irritable bowel syndrome.

Because fructans (oligosaccharides) are found in many foods that also contain gluten, such as pasta and white bread, it has long been believed that patients with irritable bowel syndrome should follow a gluten-free diet.A new study published in the American journal Gastroenterology shows that in a group of people with IBS who thought they were responding to gluten, fructan caused more gastrointestinal upset than gluten. Laboratory tests have shown that wheat and other grains containing gluten (such as rye, barley, wheat) also contain significant amounts of fructans. It turns out that fructans and gluten are commonly found in foods and gluten-free grains tend to be low in FODMAPs.

Some people have symptoms with one or two FODMAPs, while others have problems with all five. Foods with FODMAPs should only be limited if they contribute to IBS symptoms.

How to replace high FODMAP foods?

Vegetables

High FODMAP foods

Asparagus, artichokes, onions (any), leeks in bulbs, garlic, onion and garlic salt, beets, celery, savoy cabbage, broccoli, Brussels sprouts, cabbage, dill.

Low FODMAP alternatives

Bell peppers, carrots, green onions, fresh herbs, cucumbers, lettuce, tomatoes, zucchini, Chinese cabbage, celery, corn, eggplant, lettuce, pumpkin, bamboo shoots.

Legumes and mushrooms

Foods with high content FODMAP

Green peas, baked beans, chickpeas, lentils, red beans, peas, green beans, any mushrooms.

Low content alternatives FODMAP

Bean sprouts, green beans, green beans,

Fruit

Foods with high content FODMAP

Apples, pears, mangoes, watermelons, nectarines, peaches, plums, persimmons, apricots, avocados, cherries, nectarines, prunes, canned fruits in their own juice, large portions of fruits, dried fruits, fruit juice, concentrated plum fruit sauces.

Low content alternatives FODMAP

Bananas, oranges, tangerines, grapes, melon, grapefruit, kiwi, lemon, lime, orange, passion fruit, papaya.

Milk and dairy products

Foods with high content FODMAP

Plain and low fat cow and goat milk, yoghurt, soft cheese, cream, custard, ice cream based on whole milk and cream.

Cheese: soft, creamy with high fat content, mozzarella, Adyghe, suluguni

Low content alternatives FODMAP

Lactose-free or soy milk, lactose-free yogurt, hard cheese. Ice cream substitutes: frozen juices, sorbet.

Bread, cereals, biscuits, biscuits and snacks

Foods with high content FODMAP

Rye and wheat bread, wheat flakes with dried fruits, wheat pasta, rye and wheat cereals, cookies, crackers, wheat and rye biscuits /

Low content alternatives FODMAP

Gluten-free and sourdough bread with spelled, nuts, gluten-free pasta, quinoa.

Gluten-free biscuits, rice cakes / pies, cornbreads.

Sweets

Foods with high content FODMAP

Honey and honey products, sweeteners: isomalt, maltitol, mannitol, sorbitol, xylitol and other sweeteners ending in “-ol”.

Low content alternatives FODMAP

Glucose, sugar (sucrose), other artificial sweeteners not ending in “-ol”

Nuts and Seeds

Foods with high content FODMAP

Cashew, pistachios

Low content alternatives FODMAP

Almonds (<10 nuts), pumpkin seeds

It is not necessary to completely eliminate all foods with a high concentration of FODMAP carbohydrates.Consulting a dietitian can help you eliminate high FODMAP foods from your diet and then replenish them little by little to find an acceptable tolerance level for you.

You can make an appointment with a nutritionist specializing in therapeutic nutrition at the Expert Center by calling tel. 426-33-88.

Stress and gastrointestinal tract

7 foods to avoid if you have irritable bowel syndrome

Irritable bowel syndrome (IBS) is the most common gastrointestinal (GI) disease.Its symptoms are not unique: abdominal pain, diarrhea, increased flatulence. According to experts, about 10-15% of the world’s population experience such discomfort ¹ . The exact causes of IBS are unknown; they include stress, impaired bowel motility, heredity, or individual characteristics of the gastrointestinal tract.

With IBS, the intestinal wall becomes especially sensitive. Therefore, nutrition directly affects your well-being. You can also help the intestines with medication.It is better to give preference to drugs for a course of treatment, because they not only relieve symptoms for a short time, but also fight the causes of the disease.

Below we will tell you which foods are best to exclude from your diet.

1. Milk and dairy products

There are two reasons why you should abstain from milk. First, they contain fats that irritate the intestines and can worsen diarrhea. Secondly, lactose is sugar.It is not absorbed into the large intestine, but during fermentation it releases gases, which only increases flatulence ² .

How to replace? Try skim milk, and if your stomach continues to “resent”, switch to lactose-free: soy, almond, buckwheat or coconut.

2. Gluten

Celiac disease, an autoimmune disease caused by gluten intolerance, has recently been talked about.Since then, more and more often in stores you can find gluten-free bread, which costs more than usual. This is not a marketing gimmick, although only 1% of the population has the disease, there is research that gluten sensitivity without celiac disease is also possible ³ .

What to replace: Gluten is almost everywhere. In bread, pasta, cereals and biscuits. Try to avoid foods with wheat, rye, and barley. Fortunately, shelves with the name “Gluten free” have appeared in stores now.

3. Some types of nuts

Nuts are a great source of healthy fats, antioxidants, vitamins, and fiber. It’s also always a great snack. Cashews and pistachios are oligosaccharides – types of carbohydrates that are poorly absorbed in the small intestine and cause fermentation in the large intestine ⁴ .

How to replace? Nuts that you can with IBS. These include walnuts and pine nuts, peanuts, pecans and almonds (no more than 10 per day).

4. Smoked meats

Smoked fish and meat can be harmful to the average person due to the carcinogens contained in the smoke. For people with IBS, smoked meats are contraindicated due to the high concentration of salt and carrageenan substance. This dietary supplement is often used in meat smoking to increase bulk. Research shows that carrageenan can trigger peptic ulcer disease ⁵ .

How to replace? Lean meat and fish.

5. Products causing gassing

One of the symptoms of IBS is flatulence – an increased amount of gas in the intestines. Most of these gases enter the body through swallowing, so doctors advise you to take your time while eating. Another source of gases is the vital activity of microorganisms living in the colon ⁶ . Their fermentation can be controlled by excluding legumes, all types of cabbage, mushrooms, grapes, pears, apples, peaches from the diet.

How to replace? Foods that reduce bloating: Bell peppers, cucumbers, tomatoes, corn, eggplant, asparagus, banana and ginger.

6. Products containing insoluble fiber

Although fiber is neither absorbed nor digested by the body, it is essential for normal bowel function. Insoluble fiber cleanses the intestines and stimulates peristalsis, which can increase bloating and cramping ⁷ .These include beans, bran, cauliflower, and nuts.

How to replace? Foods with soluble fiber. In the presence of liquid, it converts the contents of the stomach to jelly and easily removes it from the body. Therefore, soluble fiber is advised for constipation. Food examples: rye bread, avocado, spinach, celery, raspberries, and strawberries.

7. Alcohol

Alcohol increases the symptoms of IBS. Alcohol irritates the stomach, causing it to produce gastric juice saturated with hydrochloric acid ⁸ .Plus, alcohol can contain gluten (beer) or sugar (wine, vermouth, and liqueurs).

What if I have irritable bowel syndrome?

Above, we discussed how and why specific foods can aggravate the symptoms of the disease. And now we will tell you how to support your body during an exacerbation. There are several causes of IBS, but most often it is a combination of poor diet and stress.

A strict diet is also stressful. Do not rush to throw the unhealthy foods from the list out of the refrigerator.Start to give up on them gradually, listening to the sensations. Keep a food diary so you can record improvements and focus on foods that improve your digestion.

Find the source of stress and release it. If this is not possible, start meditating or see a psychologist.

Consult your doctor – he can advise you on auxiliary medications. The drug “Kolofort” allows you to comprehensively solve the problem of IBS, namely, due to the active components, it can help reduce inflammation of the gastrointestinal tract mucosa, and normalize motor skills.The drug has antidepressant properties and allows you to stop the feeling of bloating, reduce the severity of pain.

THERE ARE CONTRAINDICATIONS. YOU NEED TO CONSULT WITH A SPECIALIST

Instructions for medical use of the drug Kolofort RU No: LSR-006226/10

List of used sources

1. Statistics https://www.aboutibs.org/facts-about-ibs/statistics.html

2.Everything You Need to Know About Lactose Intolerance. Medically reviewed by Saurabh Sethi, MD, MPH on August 2, 2019 – Written by Jacquelyn Cafasso https://www.healthline.com/health/lactose-intolerance

3. European Society for the Study of Celiac Disease (ESsCD) guideline for celiac disease and other gluten-related disorders. Department of Gastroenterology, St. Antonius Hospital, Nieuwegein, The Netherlands. https://www.ncbi.nlm.nih.gov/pubmed/31210940

four.What Are Oligosaccharides? Learn All About the “O” in FODMAP! Erica Ilton https://www.fodmapeveryday.com/what-are-oligosaccharides/

5. Carrageenan New Studies Reinforce Link to Inflammation, Cancer and Diabetes Updated Report by The Cornucopia Institute | April 2016 https://www.cornucopia.org/wp-content/uploads/2016/04/CarageenanReport-2016.pdf

6. Meteorism (Tympanites) Lisai Zhang; Omeed Sizar; Waheed Abdul; Karla Higginbotham. https: // www.ncbi.nlm.nih.gov/books/NBK430851/

7. Soluble and insoluble dietary fiber http://04.rospotrebnadzor.ru/index.php/press-center/healthy-lifestyle/11046-15072019.html

8. Alcohol and the Digestive System https://alcoholthinkagain.com.au/Alcohol-Your-Health/Alcohol-and-Your-Long-Term-Health/Alcohol-and-the-Digestive-System

Treatment of constipation in pregnant women in a private clinic

This is one of the most common, but at the same time the most delicate problems that occur in at least 50% of pregnant women.In a normal state, bowel movements should be daily and in sufficient volume. Any deviations in this process require attention and adjustments to the diet, lifestyle and even psychological mood. From a physiological point of view, problems in the work of the gastrointestinal tract are also explained by hormonal shifts and the physiological characteristics of a pregnant woman’s body (under the influence of various processes in different phases of pregnancy, the contraction of intestinal smooth muscles is weakened, in addition, the enlarged uterus compresses the intestines, etc.).P.).

Among other – non-medical reasons – the most common features of a woman’s lifestyle can be considered: systematic stress; lack of mobility; lack of fiber; a small amount of water consumed (not liquid!) and / or a high consumption of refined foods and products with a large composition of sugar, homogenized fats and salt (fast food). “Refined products are refined oils, refined from most of the nutrients, polished rice, white flour and the familiar white refined sugar, plus fast food with a large composition of sugar, homogenized fats and salt, slow down the process of assimilation of nutrients by the body and the passage of food in the intestines.” (Laima Lankmane, naturopath, herbalist).

Homeopaths assert that constipation is a “problem” not only of the rectum, “it is a problem of the whole organism as a whole and it must be solved comprehensively” (D.V. Arkhipova, MD, homeopath): for example, it can be an allergic reaction to certain foods. Therefore, constipation is, in principle, an individual problem, and an individual approach will be the most effective solution to the problem: “Even equally pregnant women do not have 2 identical constipations: some of them had them before pregnancy, others did not eat properly, and others did not move.All good wishes with real constipation will work only in 10% of cases. The only correct decision is a full-fledged visit to a homeopath, who will approach the solution of the disharmony that has arisen, taking into account all the individual characteristics of a woman, looking at her as an integral unique system “(AS Gavrilenko, obstetrician-gynecologist, Ph.D., homeopath , reflexologist).

First, how can NOT solve the problem of constipation: pregnant women are contraindicated in classic laxatives such as hay, aloe vera and castor oil – they can cause premature contractions.

Now that it is POSSIBLE and NECESSARY.

DIET

• Dairy products should be temporarily excluded. “The main milk protein casein is one of the most difficult to digest proteins and also a strong allergen. The fact that cottage cheese itself is capable of causing constipation is probably known to everyone. If you solve the problem with constipation in this way, then carefully introduce natural fermented milk products into the diet (preferably without flavorings and sugar) “(D.V.Arkhipova, MD, PhD, homeopath). It is not worth worrying that the baby will not receive something – he will take everything he needs from his “mother’s reserves”, and the question is not in the amount eaten, but in the amount absorbed by the mother’s body. From the point of view of homeopathy, if you want to – eat, no – you do not need to force yourself, because food addictions and aversions correspond to our constitution, which means our needs (of course, this applies to healthy and healthy eating habits).
• It is necessary to monitor the fluid you use – or rather, drink a sufficient amount of clean water.Volume – from one to three liters per day, if desired, but not less than a liter. “If you don’t feel like drinking water, you need to remove sugary drinks and teas from the diet and compensate for this with clean water (preferably raw, artesian origin, pleasant to the taste, and even better thawed).” (TG Sadovaya, obstetrician, author of the lecture “Nutrition during pregnancy”).
• “Dried fruits are obligatory (you can pour prunes with water at night and drink infusion in the morning), and / or drink a glass of water in the morning on an empty stomach (you can add a little lemon juice there) and a glass of water with honey at night” (I.S. Arefieva, obstetrician-gynecologist).
• The diet should contain a sufficient amount of fiber: at least 50% of the diet of natural plant foods, raw and processed (fiber stimulates the work of peristalsis). This can be whole grain cereals, foods made from wholemeal flour, fruits before meals or in between, vegetables, berries (the same lingonberry helps with constipation).
• A daily intake of 1 to 3 tablespoons of unrefined oils has a good effect on the body.“Sweet almond oil (edible) has a pronounced laxative effect and does not irritate the intestinal wall. Olive and flaxseed oils and oils, as well as walnut oil, also have a mild laxative effect. Do not forget that unrefined oils should be kept in the refrigerator (with the exception of olive oil), and flaxseed should be eaten within a month after opening the bottle. ” (O.L. Bannikova, obstetrician).
• Add magnesium-rich foods such as green leafy vegetables, walnuts and almonds, sunflower seeds (uncooked and preferably pre-soaked for 5-7 hours), green buckwheat, and spinach.“You can try this recipe – soak 1 teaspoon of flax seeds in ½ glass of warm water and leave for several hours. Then eat it just like that or add it to porridge, soup ”(L. Lankmane, naturopath, phytotherapist).
• You can try to consume more foods that normalize the balance of intestinal flora – such as kefir (preferably homemade), miso soup, sauerkraut.
• You should not get carried away with strong tea, black coffee, cocoa, chocolate, white bread, flour and slimy soups, semolina, blueberries.All these products, like dry food, have a strengthening effect. For the time of problems with the gastrointestinal tract, it is better to observe separate fractional meals, drink liquid 15 minutes before meals or some time later, etc. – that is, to facilitate the assimilation of the food consumed as much as possible Make sure that there are no distortions – the daily diet should be balanced.

HOW TO HELP

• You can drink enzyme preparations for a short time. If these are preparations of animal origin – no more than 7 days, plant enzymes can be taken longer.You can take probiotics, which are good gut bacteria that aid digestion. Long-term use of these biological products not only normalizes the intestinal flora, but also contributes to a less pronounced manifestation of dysbiosis in a newborn child. (D.V. Arkhipova, homeopath, PhD, pediatrician)
• Check the level of iron with a doctor – against the background of its deficiency, there may also be disturbances in the work of the intestines. “But keep in mind that some iron-containing dietary supplements, unfortunately, can only worsen this condition (not to mention dosage forms).Better to add iron-rich foods such as almonds, pine nuts, apricots, avocados, sunflower and pumpkin seeds, wheat germ ”(L. Lankmane, naturopath, phytotherapist).
• Freshly squeezed juices, diluted 1 to 1 with water 15 minutes before meals, stimulate the production of enzymes by the pancreas and promote digestion in the most natural way. (D.V. Arkhipova, homeopath, PhD, pediatrician)
• Drink hot – as much as possible – water on an empty stomach, a little later, eat half a banana, chewing for a long time and soaking it abundantly with saliva to a liquid gruel (the banana must be ripe!).(OL Bannikova, obstetrician).
• Starting from the second trimester, you can use essential oils: exotic basil (Ocimum basilicum in Latin), seaside pine (Pinus Pinaster), saro (Cinnamosma fragrans, Saro), rose tree (Aniba rosaeodora). “Oils should only be edible, of good quality! It is not recommended to use essential oils during the first 3 months of pregnancy. 1st composition – take 1 drop of basil, 2 drops of pine on a small piece of sugar or honey and suck under the tongue in the morning on an empty stomach.2nd composition – basil 30 drops, rosewood 20 drops, saro 10 drops and 40 drops of apricot kernel oil or any other edible unrefined oil. Mix. Take 3 drops of this mixture under the tongue with sugar or honey in the morning and evening before meals for 5-7 days or as needed. ” Be sure to check when buying aroma oils if there is information on the packaging that this oil can be eaten. (O.L. Bannikova, obstetrician)
• If this does not help, you can try using Duphalac for a short time.

LIFESTYLE

Adequate physical activity, swimming in the pool. Walking for at least one hour. But the loads should be increased gradually. To get started, one lesson should be no more than 30 minutes. The pace should be slow, the shoes are comfortable, and the route should be taken away from highways. Gymnastics for pregnant women at least 30 minutes daily. As gymnastics, our yoga instructor for pregnant women Svetlana Shnyrova recommends a few simple exercises:

• spinal deflections in a cat pose (standing on all fours),
• alternate leg raises from a sitting position on the floor with support on hands,
• Certain types of soft twisting of the spine from a sitting or lying position,
• breathing exercises, such as deep belly breathing, can also help.

During classes, you should carefully monitor your well-being and, if any discomfort occurs, immediately get out of the position. And watch how your little one reacts to exercise.

These exercises stimulate bowel function, improve blood circulation in the abdominal cavity, and help to maintain regular bowel movements. In general, the problem of constipation should be approached in a comprehensive manner, drink more water in the morning, adjust nutrition, move more, walk, swim, do yoga.

90,000 Top 7 Gas and Bloating Foods

The release of gases in a healthy person occurs on average 5-15 times a day. But it happens that the number of such episodes increases or the gases acquire a sharp unpleasant odor.

During social distancing and wearing medical masks, this may not be so noticeable, but it still causes discomfort to many people, especially if accompanied by bloating and painful sensations.

Excessive gassing is most often food-related.

Knowledge of the products that cause this effect helps to correct the situation. When undigested particles of some of them enter the intestines, bacteria try to break them down and release gases in the process. When the gas accumulates, it is released.

Foods high in dietary fiber such as vegetables and legumes feed good gut bacteria. In turn, these microorganisms process fibers into useful substances – vitamins and butyric acid.However, some bacteria release gases as a side effect.

The cause of increased gas production can also be gastrointestinal diseases and some conditions. Among them are lactose and gluten intolerance, irritable bowel syndrome (IBS).

Contents:

This article is published for educational and informational purposes only, and should not be used for diagnosis or treatment, or as a substitute for professional advice.

Legumes

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Beans, lentils, chickpeas, peas and other legumes contain galactooligosaccharides (GOS) and fructans, dietary fiber that the human body cannot break down on its own.But the intestinal bacteria do an excellent job with this task and are very fond of these products, but in the process of their splitting they release gases.

People with irritable bowel syndrome (IBS) are more susceptible to gas discomfort, so some nutritionists recommend a diet low in GOS and fructans, including legumes.

If legumes are scarce in your diet, introduce them gradually. For starters, you can add some lentils or a few beans to a salad, or spread some hummus on a sandwich.In this way, you can avoid increased gas formation.

Cruciferous

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Cruciferous vegetables like broccoli and cauliflower are common foods that are associated with bloating and gas. During cooking and chewing, these plants release glucosinolates, sulfur-containing organic compounds.

Studies show that many bacteria in the intestine convert glucosinolates into sulfates and ferrous ions during the fermentation process.In the future, these substances can turn into hydrogen sulphide, due to which the gases acquire an unpleasant odor.

On the one hand, glucosinolates feed probiotic bacteria that naturally inhabit the human intestine. These bacteria include Lactobacillus and Bifidobacterium. On the other hand, intestines with too many sulfate-reducing bacteria like Desulfovibrio can increase the production of hydrogen sulfide, which causes a particularly unpleasant odor.

Using the Atlas Microbiota Test, you can find out if there are too many bacteria Desulfovibrio , which are responsible for the production of hydrogen sulfide, in your gut.

Milk and dairy products

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With lactose intolerance, milk and dairy products produce gas and an unpleasant odor. Lactose is a sugar found in milk, and the enzyme lactase is responsible for its breakdown.

When the body does not produce an insufficient amount of lactase, dairy products can cause diarrhea, abdominal pain, and severe flatulence within 30 minutes to two hours after consumption.

Flatulence – bloating due to the accumulation of gas.

Probiotic intestinal bacteria like Lactobacillus are able to process and absorb lactose. Their high content in the microbiota can reduce the symptoms of intolerance, especially in people who have a lot of galactooligosaccharides (GOS) in their diets.

Gluten-containing products

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Wheat, barley, rye and their products contain gluten. It is a protein that causes gas to build up in people with celiac disease, a gluten intolerance.The ingestion of gluten into the digestive tract of a person with celiac disease causes an autoimmune reaction, which is accompanied by bloating and abdominal pain, as well as diarrhea.

The only way to reduce the immune system’s response to foods containing gluten is to eliminate them from your diet. But despite the popularity of gluten-free diets, you should be very careful with them. Symptoms of celiac disease are similar to symptoms of other diseases and inflammations of the gastrointestinal tract, therefore, whole food groups can be excluded from the diet only as directed by a doctor and under his supervision.

Avoiding grains can lead to nutrient deficiencies and microbiota imbalances. And this can even exacerbate the problem of increased gassing. Always check with your doctor or dietitian before making major changes to your diet.

Genetic Test Atlas will help you find out if you have a predisposition to lactose and gluten intolerance.

High protein diets

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High protein diets such as keto and meat diets are dominated by beef, eggs, pork, fish and poultry.These foods contain a lot of sulfur, which, as a result of fermentation by bacteria, turns into hydrogen sulfide.

Protein Supplements – Protein powders and bars may also contain ingredients that cause excessive gas and bloating. For example, many protein shakes are made with whey from milk – in people with lactose intolerance, this can cause an unpleasant gastrointestinal reaction.

Protein bars and shakes also typically contain low-calorie sweeteners such as sorbitol, mannitol, lactitol, xylitol, and food additives that cause flatulence.Also, many protein bars use inulin as a fiber source, which ferments the bacteria in a lot of gases.

Products containing inulin

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Inulin, an indigestible plant fiber, is one of the favorite treats of good gut bacteria. But, as we wrote earlier, the joy of bacteria is often accompanied by the release of a large number of gases.

Inulin is a prebiotic that increases the abundance of good bacteria like Lactobacillus and Bifidobacteria.Gut bacteria then convert it into butyrate, a fatty acid that maintains the health of the intestinal mucosa.

Inulin improves the absorption of magnesium and calcium, trace elements that support bone health, nerve and muscle function.

Research shows that it also lowers blood sugar and helps control appetite. However, when inulin is fermented, microorganisms also release gases, which can cause bloating and cramping, especially if you eat too much of this fiber.According to research, the daily intake of inulin for healthy people is 10 grams.

Abrupt addition of large amounts of fiber, including inulin, is likely to cause bloating and gas. Therefore, any dietary fiber should be introduced into the diet gradually, and over time, the side effects in the form of bloating and gas will diminish.

Products containing inulin:

Remember to drink fiber with plenty of water to avoid constipation.

Artificial sweeteners

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Many processed foods, especially low calorie and low carbohydrate foods, can cause bloating and gassing if they contain vegetable polyols:

Polyols are sugar alcohols that cannot be absorbed by the human body.Instead, bacteria in the large intestine ferment them, releasing gases in the process.

If from time to time you experience bloating or increased gas production, there is nothing to worry about and, most likely, this is due to what you ate. However, you should see your doctor if you experience any of the following symptoms:

• frequent gas with a strong odor;
• persistent bloating and abdominal pain;
• recurrent episodes of diarrhea or constipation;
• fecal incontinence;
• blood in the stool;
• high fever, nausea, chills, muscle and joint pain.

Microbiota Test Atlas will help assess the level of bacterial diversity in the intestine and the ability of microorganisms to break down dietary fiber. Low potential for fiber breakdown can be one of the reasons for the increased gas production and bloating when eating fiber-rich foods.

• Dr. David R. Linden, Hydrogen Sulfide Signaling in the Gastrointestinal Tract, 2014
• Umberto Volta et al., Non-celiac gluten sensitivity: questions still to be answered despite increasing awareness, 2013
• NHS, Flatulence
• Nielson T Baxter et al., Dynamics of Human Gut Microbiota and Short-Chain Fatty Acids in Response to Dietary Interventions with Three Fermentable Fibers, 2019
• Charles Coudray et al., Dietary inulin intake and age can significantly affect intestinal absorption of calcium and magnesium in rats: a stable isotope approach, 2005
• Véronique Coxam, Current Data with Inulin-Type Fructans and Calcium, Targeting Bone Health in Adults, 2007
• Masahiko Ishida et al., Glucosinolate metabolism, functionality and breeding for the improvement of Brassicaceae vegetables, 2014
• M.H. Traka, Advances in Botanical Research, Glucosinolates, 2016
• Celiaс Disease Foundation, Non-Celiac Gluten / Wheat Sensitivity
• Harvard Medical School, Relief from intestinal gas, 2013
• Dr Jaci Barrett & Lyndal McNamara, FODMAP blog, Polyols, 2016
• Harvard Medical School, Relief from intestinal gas, 2013
• Nielson T.