If it is customary that you do not go to the bathroom to have a bowel movement every day, you may be suffering from a condition known as constipation.
This problem can sometimes merit not only medical attention, but also adjusting your diet to regularize the function of your intestines , adding more fiber and consuming less carbohydrates or fats.
Each person has a determined weekly pattern for the evacuation of stools; still, someone is considered constipated if they have fewer than three bowel movements a week.
Find out which foods cause the most constipation .
5 foods that can cause constipation
1. Fast food
By itself, these types of foods contain little or no fiber or minerals; quite the contrary: they are loaded with fats, sugars and salt.
Consuming fast foods in large quantities and more if they are fried, can cause constipation , because they contain a lot of fat and salt, which causes that there is not enough water absorption by the intestines.
2. Refined or processed foods
Processed foods such as pasta, rice and white bread consumed daily can cause constipation, since they are grain products that have undergone a process, where they tend to lose a large amount of bran and its fiber, which are responsible for speeding up the process evacuation, mobilize the intestines and soften the stool for better elimination .
Therefore, it is preferable that you eat whole grains, proteins and natural foods to avoid constipation.
3. Red meat
It is probably one of your favorite foods; However, if you suffer from constipation, it is advisable that you reduce the consumption of this type of meat and change it for white meat such as fish or chicken.
Red meat also contains more fat, which slows down the digestion process, which makes the stool hard and even causes a degree of constipation.
Since red meat is a protein, it is feasible that it will not cause you inconvenience if you consume it in appropriate quantities; But if you don’t eat enough vegetables, greens, and fruits, you can suffer from a fiber deficit which, in turn, could lead to constipation.
4. Liquor
Liquor by itself is not considered a food, however, it is inserted in the list because some types of liquor include fruits, milk, olives, eggs among other foods.
You may think that having a cocktail frequently, because it contains fruits or juices, allows you to evacuate regularly. However, it could have the opposite effect.
When you drink alcohol regularly, it tends to make you urinate more than usual, so you lose a lot of water and become dehydrated, which could increase your risk of constipation.
5. Dairy
It seems contradictory that dairy products cause constipation. While it is true that there are people who are sensitive to lactose and it can cause diarrhea, there are others who, on the contrary, the milk protein causes them constipation .
In a study, it was found in a child sample of 13 children between 1 and 12 years old that, when changing their usual milk for soy milk, 9 of them considerably reduced the symptoms of constipation (Elesa et al., 2013).
conclusion
It is likely that some foods you eat can cause constipation; Therefore, it is advisable to change the way you eat. Include more vegetables, fiber and bran in your meals. In the same way, you should hydrate yourself by drinking approximately 8 glasses of water a day.
References
- Elesa, T., Williams, L., Roberts, T., Dunstan, R. and Jones, P. (2013. Does Milk Cause Constipation? A Crossover Dietary Trial. Doi: 10.3390 / nu5010253
- Petre, A., 7 Foods That Can Cause Constipation. For Healthline [Revised February 2020].
