5 Foods That Cause Constipation (And What To Eat Instead)

[Last updated 31st July, 2019]

Constipation can be unpleasant and frustrating.

And it can happen to anyone.

Fortunately, there are many ways to prevent and treat constipation, including some easy dietary modifications.

This article looks at specific foods thought to cause constipation and what other dietary changes you can consider.

Contents

What is Constipation?

Most people can identify the feeling of being constipated.

You may experience a reduced frequency of bowel movements and hard or lumpy stool that is difficult to pass (1).

The Bristol stool chart is often used to define the ideal stool consistency. This guide is also a good reference for understanding what the shape and consistency of your poo may mean.

Constipation can be acute and only last for a short period of time. Chronic forms persist for longer than three months (1).

Risk Factors and Causes of Constipation

Anyone can experience constipation at any stage in life.

That said, young children under the age of five, people over the age of 65 and women are all more likely to experience constipation (2, 3).

Constipation can be caused by various factors. It can be a side effect of certain medications or a sign of an underlying medical condition. It can also be caused by a lack of physical activity, stress, depression or the foods you eat (2, 4, 5).

Possible causes for constipation in children can be different from adults. Young children are more likely to experience constipation while toilet training because they may be reluctant to use the toilet (6).

Summary: Constipation is very common, particularly in young children, the elderly and women. It can be caused by certain medications, food, stress, depression or a lack of movement. It may also be a sign of an underlying medical condition, so it’s best to visit your doctor if it persists.

Foods That May Cause Constipation

A diet low in fiber is one of the major dietary causes for constipation.

Adult men need about 30 grams of fiber per day, whereas women require around 25 grams.

There are two different types of fiber: soluble and insoluble. They work in combination to promote a healthy digestive system. Good sources of dietary fiber include fruits, vegetables, legumes and whole grains.

Unfortunately, there is little research on which individual foods can potentially contribute to constipation. This is likely due to the fact that constipation often occurs as a result of many different reasons. However, foods low in dietary fiber will often be a major factor.

Below, we take a look at the most common foods associated with constipation and determine which are the most likely culprits.

1. Dairy Foods

Dairy foods are often blamed for a lot of health problems.

Even though dairy contains important nutrients including protein, calcium and vitamin K2, it also lacks in fiber. This means a diet high in dairy foods may be low in fiber.

Some people also speculate that the proteins found in cow’s milk may be responsible for causing constipation in children.

A small study of 25 children suffering from constipation removed cow’s milk from their diet for 4 weeks. Twenty-eight percent of children experienced relief from constipation during this time. Once the cow’s milk was reintroduced, these same children experienced constipation within 48-72 hours (7).

Another small study of only nine children suffering from constipation replaced cow’s milk with soy milk. All of the children reported an increase in bowel movements after a two-week period (8).

However, this same study found that the type of protein found in cow’s milk (the A1 beta-casein protein) was not any more likely to cause constipation (8).

Adding to this, a large systematic review looking at all published studies on cow’s milk protein and constipation in children found that the current evidence is not yet sufficient to make any firm conclusions on whether cow’s milk should be avoided (9).

If you do suspect your little one may be experiencing constipation due to dairy products, it may be worth having an allergy test for cow’s milk protein. It is recommended to see a specialist first before removing any food groups from your child’s diet.

2. Red Meat May Cause Constipation

Similar to dairy, red meat is also a poor source of dietary fiber.

Because red meat and other animal products such as chicken and eggs are high in protein, they tend to fill us up quite quickly.

This appears to lead to a lower intake of plant based foods and therefore lower our daily intake of fiber rich foods. We should aim to stick to current dietary recommendations of lean meats based on our age and gender.

Although red meat contains many important nutrients, such as protein, iron, zinc and vitamin B12, it’s important to eat it alongside plenty of plant-based foods to ensure you’re getting enough fiber (10, 11).

Red meat also has a high amount of saturated fat, which is also speculated to increase the prevalence of constipation (12).

If you’re looking to increase your protein intake but don’t want to compromise on fiber, try including more nuts and seeds into your diet.

3. Processed Grains

Unlike whole grains, processed grains provide minimal amounts of dietary fiber.

Foods containing processed grains include white bread, white rice, pastries, cakes, sweet biscuits and potato crisps.

A diet high in processed grains is more likely to lead to constipation due to its lack of fiber.

On the other hand, increasing your intake of whole grains has the potential to both treat and decrease your risk of constipation (13).

Similar to processed grains, fast food and frozen convenience meals provide very little dietary fiber. They also tend to be a high source of dietary fat, particularly saturated fat.

Eaten in large amounts, this combination of low fiber and high saturated fat may lead to constipation.

4. Unripe Bananas and Persimmons

Fruit contains a good amount of dietary fiber and other important nutrients.

However, the nutritional content of some fruits can vary depending on their ripeness.

Bananas and persimmons are a good example of this. Before they’re ripe, these fruits contain certain compounds that can cause or aggravate pre-existing constipation (14).

There’s no need to cut these fruits out of your diet, though. Ripe bananas contain prebiotics, which are un-digestible carbohydrates beneficial to your gut bacteria.

One study has even found that daily consumption of fresh ripe bananas increased the amount of participants’ good bacteria, thereby promoting healthy bowel habits (15).

A healthy digestive system with plenty of good bacteria can help prevent constipation.

5. Chocolate Is Linked With Constipation

Many people perceive chocolate to be the cause of their constipation (16).

A study involving patients receiving chemotherapy found that chocolate significantly increased the rates of constipation in participants. White bread, animal fats and cheese were also likely contributors (17).

It’s unclear why chocolate may worsen or lead to constipation. It may be due to the high amount of saturated fat and low amount of dietary fiber found in regular milk and white chocolate.

Cocoa powder does contain dietary fiber. So the higher the percentage of cocoa in your chocolate, the more fiber you’ll get.

Try to stick to a high percentage dark chocolate, which also has the added benefit of antioxidants (18, 19).

Summary: It’s unlikely that one specific food can lead to constipation. Dietary causes of constipation are more often linked to a high intake of animal foods (meat and dairy products) and a low intake of plant-based foods (fruits, vegetables, legumes and whole grains).

What to Eat When Constipated

Knowing what foods cause constipation is the first step to treat it.

If constipation is not a side effect of a medication, underlying medical condition or other health-related problem, you may be able to relieve it through dietary modifications.

Increasing your total dietary fiber intake is the best way to do this. Try to include sources of both soluble fiber (oats, nuts, seeds, lentils, psyllium, fruits and vegetables) and insoluble fiber (wheat bran, whole grains and vegetables) from a wide range of plant-based foods.

Interestingly, prunes and green kiwifruits have been shown to be very effective in treating constipation, so that is something else to consider (20).

You might also consider limiting animal foods (meat and dairy) for a month to see if it helps.

If dietary modifications don’t help, check with your doctor to see if there may be another cause. They might even recommend a particular laxative for a short period of time.

Starting Baby on Solid Food | Nutrition | Patient Education | Longwood Pediatrics | Practices | Alliance

General information

You should generally start solid foods between 4-6 months of age. Starting solids earlier than this will not cause your baby to sleep longer at night and may cause digestive problems. For your baby’s first year, breastmilk or formula is the most important part of her diet. As you introduce solids, make sure that she is still drinking adequate amounts of formula or breast milk.

Feed your baby all solids from a spoon. Putting cereal in the bottle is not a good idea, and part of learning about solids is learning to eat with a spoon. You may want to start solids at a time when your baby is hungry but not starving, such as after he has had a little formula or breast milk, but not after a full milk feeding when he is not at all hungry.

Try to introduce new foods with enthusiasm, but do not force your child to eat something. If your child is not interested in a new food, put it away and try introducing it again later. When introducing new foods, there should be an interval of 2-3 days between each new food so that you will know if your baby is having a reaction to a new food.

If your baby develops vomiting, rash, or diarrhea, please do not give that food again and discuss this reaction at your next visit. If your child develops hives or breathing problems, please call the office.

What foods to introduce

• Feeding suggestions for your baby (download)

Somewhere between 4 and 6 months old, you may begin to introduce first foods such as infant cereals, pureed fruits, pureed vegetables, and pureed meats. Start with about one or two tablespoons of food once or twice a day. It is important to make sure that some of your infant’s early foods contain iron, which is important for all babies’ health. Iron-rich foods include iron-fortified baby cereals, meats, and beans.

Once your child is about 8 months old and sitting up well, you may introduce finger foods such as biscuits, Cheerios, pasta, soft bread/toast, small pieces of soft vegetables or fruits, and shredded chicken or meat.

A note on constipation: Sometimes when a baby starts on solid foods, he will become constipated (hard stools). If your baby becomes constipated, use whole wheat or barley cereal instead of rice cereal and avoid bananas and sweet potatoes, which are constipating. All the fruits which begin with “P” (prunes, plums, pears, peaches) will help soften your baby’s stool, so give them often if your baby is having hard stools. If your baby is constipated, you may also give him 1 ounce of prune juice mixed with 1 ounce of water every day or two.

Beverages

For the whole first year, breast milk or formula should be your baby’s primary beverage. Typical amounts are listed in the table at the end of the sheet.  Fruit juice tends to be high in sugar and fills up babies so they eat less nutritious food. We do NOT recommend giving juice to your baby in the first year.

Food sensitivities and allergies

While food allergies seem to be more common among children than they were in the past, no one knows the reason for this. We do not recommend restricting any specific foods for babies because of concerns about allergies, but if you have food allergy questions or a family history of specific food allergies, please discuss this with your provider.

Citrus fruits and tomatoes may cause a rash around the mouth in young children, but this is not a true allergy and is not dangerous; if it happens, you may want to cut back on these types of foods and try them again at a later time.

Peanuts and peanut butter

Recent research suggests that early and continued eating of peanut products decreases the chance of developing a peanut allergy. Some children will still be allergic to peanuts, but introducing peanuts at 4-6 months can prevent peanut allergy for many children. If your child has other food allergies or severe eczema, (or if your family history causes you to be concerned), please discuss blood testing for peanut allergy before you introduce peanuts.

Other infants should begin eating peanut products at 4-6 months. You can mix a small amount of smooth peanut butter into your infant’s baby cereal or pureed food. Bamba, a peanut puff product (available online and in the Israeli or Kosher food section of some grocery stores) can be crumbled into baby cereal. Give a small amount the first few times, and if it is tolerated without hives continue to feed peanut containing products 3 times a week. Older infants and toddlers should continue to eat Bamba or smooth peanut butter (spread thinly on bread or cracker) 3 times a week.

Caution!

• Nuts, whole grapes, spoonfuls of peanut butter, round slices of hot dog, hard raw vegetables, popcorn, hard candies, and ice are all choking hazards and should not be given to your child until at least 4 years old.
• All foods you give younger children should be soft and in small pieces.
• Do not give your baby honey until he is over 1 year old (honey can carry botulism spores that are dangerous for a young baby but not for older children or adults).
• Do not home prepare beets, turnips, carrots, spinach, and collard greens while your child is an infant. These can be high in nitrates when prepared at home, but are safe if given as store-bought baby food.

7 Foods That Cause Constipation

Constipation is a common problem that is usually defined as having a bowel movement less than three times a week.

Up to 27% of adults experience this disease and associated symptoms such as bloating and gas. The older you get or the more physically inactive you are, the more likely you are to experience it.

Some foods may help relieve or reduce the risk of constipation, while others may make it worse.

This article looks at 7 foods that can cause constipation.

1. Alcohol

Alcohol is often cited as a likely cause of constipation.

This is because if you drink alcohol in large quantities, it can increase the amount of fluid lost in the urine, leading to dehydration.

Poor hydration due to not drinking enough or losing too much water in the urine is often associated with an increased risk of constipation.

Unfortunately, no studies of a direct relationship between alcohol consumption and constipation could be found. What’s more, some people report diarrhea rather than constipation after a night of drinking.

Effects may vary from person to person. Those who want to counteract the potentially dehydrating and constipating effects of alcohol should try to offset each drink with a glass of water or another non-alcoholic drink.

Summary: alcohol, especially when consumed in large quantities, can have a dehydrating effect, which can increase the risk of constipation. Effects can vary from person to person and more research is needed before firm conclusions can be drawn.

2. Products containing gluten.

Gluten is a protein found in grains such as wheat, barley, rye, spelt, kamut and triticale. Some people may experience constipation when they eat foods containing gluten.

In addition, some people are intolerant of gluten. This condition is known as gluten intolerance or celiac disease.

When a person with celiac disease consumes gluten, their immune system attacks the intestines, causing serious damage. For this reason, people with this condition must follow a gluten-free diet.

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Celiac disease affects approximately 0.5-1% of people in most countries, but many may not be aware of it. Chronic constipation is one of the common symptoms. Cutting out gluten can help ease and heal your gut.

Non-celiac gluten sensitivity (NCGS) and irritable bowel syndrome (IBS) are two other conditions in which a person’s intestines may react to wheat. People with these conditions are intolerant to gluten but appear to be sensitive to wheat and other grains.

If you suspect gluten is causing constipation, be sure to talk to your healthcare provider about celiac disease before eliminating gluten from your diet.

This is important because gluten must be present in your diet for the celiac disease test to work properly. If you’ve ruled out celiac disease, you can experiment with consuming different levels of gluten to see how it affects you.

Summary: People with celiac disease, NCGS, or IBS may be more likely to experience constipation as a result of eating gluten or wheat.

3. Processed grains

Processed grains and products made from them, such as white bread, white rice, and white pasta, contain less fiber and may cause more constipation than whole grains.

This is because bran and germ are removed during processing. In particular, bran contains fiber, a nutrient that bulks up stools and helps them move on.

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Many studies have linked higher fiber intake with a lower risk of constipation. A recent study found that the chance of constipation is 1.8% lower for every additional gram of fiber consumed per day.

Thus, people suffering from constipation may benefit from gradually reducing their intake of processed grains and replacing them with whole grains.

While extra fiber is beneficial for most people, some people experience the opposite effect. For them, extra fiber can exacerbate constipation rather than relieve it.

If you suffer from constipation and already consume a lot of fiber-rich whole grains, adding fiber to your diet is unlikely to help. In some cases, this may even exacerbate the problem.

If this is the case, try gradually reducing your daily fiber intake to see if this brings any relief.

Summary: Processed grains and processed grains, such as white rice, white pasta, and white bread, contain less fiber than whole grains, which generally causes more constipation. On the other hand, some people find that eating less fiber helps relieve constipation.

4. Milk and dairy products.

Dairy products are another common cause of constipation, at least in some people.

Infants, toddlers and children are particularly at risk, possibly due to sensitivity to proteins found in cow’s milk.

A review of studies over 26 years ago found that some children with chronic constipation improved after stopping cow’s milk.

In a recent study, children aged 1 to 12 with chronic constipation drank cow’s milk for some time. Cow’s milk was then replaced with soy milk for the following period.

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Nine out of 13 children in the study experienced relief from constipation when cow’s milk was replaced with soy milk.

There are many anecdotal reports of similar experiences in adults. However, little scientific support can be found, as most of the studies looking at these effects are focused on children and not older adults.

It is worth noting that people with lactose intolerance may experience diarrhea rather than constipation after eating dairy products.

Summary: Dairy products can cause constipation in some people. This effect is most common in people who are sensitive to cow’s milk proteins.

5. Red meat

Red meat can aggravate constipation for three main reasons.

First, it is low in fiber, which bulks up stools and helps them move on.

Second, red meat can also indirectly reduce a person’s total daily fiber intake by replacing higher fiber foods in the diet.

This is especially true if you eat most of the meat at mealtimes, reducing the amount of fiber-rich vegetables, legumes and whole grains you can eat in one sitting.

This scenario will lead to an overall decrease in daily fiber intake, potentially increasing the risk of constipation.

In addition, unlike other meats such as poultry and fish, red meat usually contains more fat, and foods high in fat take longer to digest. In some cases, this can further increase the chance of constipation.

Those with constipation may benefit from replacing red meat in their diet with foods rich in protein and fiber, such as beans, lentils and peas.

Summary: red meat is usually high in fat and low in fiber, a combination of nutrients that can increase the risk of constipation. Allowing red meat to replace fiber-rich foods in your diet can further increase your risk.

6. Fried food and fast food.

Eating large or frequent meals of fried or fast foods can also increase the risk of constipation.

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That’s because these foods tend to be high in fat and low in fiber, a combination that can slow down digestion just like red meat.

Fast food snacks such as chips, cookies, chocolate and ice cream can also replace more fiber-rich snack options such as fruits and vegetables in a person’s diet.

This can further increase the chance of constipation by reducing the total fiber intake per day.

Interestingly, many people believe that chocolate is one of the main causes of their constipation.

In addition, fried and fast foods tend to be high in salt, which can reduce the water content of stool, drying it out and making it difficult to pass through the body.

This happens when you eat too much salt as your body draws water from the intestines to make up for the extra salt in the bloodstream.

This is one of the ways your body works to get your salt levels back to normal, but unfortunately this can lead to constipation.

Summary: fried foods and fast foods are low in fiber and high in fat and salt. These characteristics can slow down digestion and increase the chance of constipation.

7. Persimmon

Persimmon is a popular East Asian fruit that can cause constipation in some people.

There are several varieties, but most of them can be classified as sweet or astringent.

In particular, the astringent persimmon is high in tannins, a compound believed to reduce bowel secretion and contraction, slowing bowel movements.

For this reason, people suffering from constipation should avoid eating too many persimmons, especially astringent varieties.

Summary: persimmon contains tannins, a compound that can cause constipation by slowing digestion. This may be especially true for astringent fruit varieties.

Resume

Constipation is a fairly common problem.

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If you are constipated, you can achieve smoother digestion by making a few simple changes to your diet.

Start by avoiding or reducing constipating foods, including those listed above.

If you are still having difficulty after cutting down on constipating foods, ask your healthcare provider for advice on additional lifestyle and dietary strategies.

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What foods can cause constipation in your intestines?

Home Blog of Izhevsk Medicine. Beauty What foods can cause constipation in your intestines?

Author: Be healthy! • Publication date: 11/26/2020

Do you have problems with regular bowel movements? To a large extent, the causes of constipation are a sedentary lifestyle, constant stress, inadequate nutrition, rich in highly processed foods. Changing eating habits and movement can improve digestion and make you feel better.

Constipation is a common problem in which the bowel rhythm is disturbed. The frequency of bowel movements becomes too small, that is, less than three times a week, and more than 48 hours pass between one bowel movement and another.

Constipation is often accompanied by pain, flatulence, gas. Constipation can be an occasional ailment, but it can also be a symptom of colon disease, metabolic disorders, endocrine or neurological disease.

These foods are best avoided

Poor nutrition is a factor that can cause constipation. A diet low in fiber, low fluid intake, and excessive use of laxatives is particularly affected. Start changing your eating habits by reducing or eliminating: gluten, red meat, alcohol, or dairy products.

Foods that reduce the frequency of bowel movements should be avoided. These include:

• white bread (low in fiber),
• floury foods (gluten can cause constipation),
• semolina,
• strong black tea,
• cocoa,
• jelly,
• chocolate,
• bananas,
• boiled carrots,
• pumpkin,
• blackberries, 90 216 • blueberry,
• red wine,
• fatty meats and canned meats,
• red meats,
• lard and bacon,
• cruciferous vegetables,
• cherries.

Changing eating habits

Try more natural methods before resorting to pharmacological agents. Proper diet is the cornerstone of constipation treatment. Regular exercise and changing eating habits will support intestinal motility. The best way to get rid of constipation is to include foods rich in fiber and plenty of fluids in your daily diet.

Sources of fiber are:

• vegetables,
• fruits,
• cereals (such as pearl barley or buckwheat),
• whole grain bread,
• brown rice ,
• oatmeal,
• bran.

It is also worth introducing natural yoghurts and kefirs into your diet. Other actions to relieve constipation include eating dried fruits, chewing thoroughly, drinking water before meals, drinking coffee, sauerkraut, cucumber juice, herbs for constipation, or water with honey. Using probiotics is also very helpful in preventing constipation.

Source: https://www.me-d.ru

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