The worst foods for constipation

A very common ailment among people, constipation can be a real pain in the butt, literally and metaphorically. 

Fewer than three bowel movements a week, abdominal pain, bloating and general digestive discomfort classifies you as constipated. Although occasional constipation is very common, some people experience chronic constipation which can interfere and grossly affect their daily lives. 

There are a number of things that can lead to constipation like not drinking enough water, a fibre lacking diet or not exercising enough. 

But did you know that there are also some foods that can exacerbate constipation?

Dairy products —

You don’t have to be lactose intolerant to stay away from dairy products. Dairy products, especially cheese and milk tend to make constipation worse for some people. While the store bought milk we drink has gone through a number of processes to kill bacteria and is full of antibiotics and hormones but due to the pasteurisation process, valuable enzymes that help you to digest the milk, as well as other important vitamins and minerals are also killed off, making most people intolerant to milk and its products. The proteins found in cows milk also cause digestive issues. 

Dairy products work both ways, you can either have diarrhoea or be blocked up. You do not have to give up dairy, maybe have in smaller quantities. Opt for dairy products like yogurt with probiotics, which is good for your digestive system and can even relieve constipation.

Alcohol —

Ever wondered why you need to constantly use the loo after a couple of glasses of wine? Alcohol is a diuretic which means it can cause constipation by making you urinate frequently, it slows down the movement of food through your digestive system, makes your stool harder and difficult to pass. Last but not least, alcohol can contribute to poor gut health by damaging the lining of the gut and causing inflammation. If you do plan on having a drink or two, be sure to stay hydrated to avoid damaging your insides. 

Gluten —

Gluten is a protein found in grains like wheat, barley, rye and a few more. If you are gluten intolerant, constipation is a sign that you have eaten something that contains gluten. If you have coeliac disease, chronic constipation is a sign of gluten in your system. Non-coeliac gluten sensitivity (NCGS) and irritable bowel syndrome (IBS) are two other instances where a person’s gut may react to gluten. Avoiding gluten helps relieve and heal your gut. If you suspect gluten is causing your constipation, make sure to speak to your healthcare professional to rule out celiac disease before cutting gluten from your diet. 

White flour and processed grains —

Too much refined white flour is no good for your bowel. Products made from processed grains like white bread, white rice and white pasta are low in fibre and are more constipating than whole grains which will give you hard, dry stools. Fried foods tend to be battered in maida or white flour which can wreck havoc in your bowel. Carbohydrates tend to get a bad reputation when it comes to constipation because of refined carbs.  A healthy intake of fibre is essential to keep your bowels moving smoothly. Therefore, people suffering from constipation may benefit from gradually reducing their intake of processed grains and replacing them with whole grains.

Limit your intake of —White sandwich bread, rolls, bagels, pizza dough, donuts, cakes, cookies, naans, biscuits. 

Tea —

This one may surprise you but tea consumption is a big no no when you are constipated. While herbal teas are unlikely to affect your bowel movements, regular black tea or chai (thanks to its milk content) has certain tannins, which bind stool together and prevent movement. 

Red meat —

Red meat contains little to no fibre making it an unlikely candidate for a constipated person’s diet.  Eating a lot of red meat can also reduce your intake of daily fibre, know that you are doing yourself a huge disservice..  If you struggle with constipation, replacing red meat in your diet with protein and fibre-rich alternatives like beans, lentils and peas might be beneficial. 

Processed Meats —

Processed meats can be extremely hard on your digestive system by slowing it down. They are low in healthy dietary fibre, high in sodium and contain nitrates to extend their shelf life which are all constipation causing. Foods like bacon, beef jerky, sausages, hot dogs, cold cuts, salami should be avoided when you are constipated. 

Fast food or boxed meals —

If you regularly eat on the go, chances are you are increasing your risk of being constipated. Fast food is full of fat and low in fibre, a lethal combination for your digestive tract. These foods also contain large amounts of salt, which lower the water content of your stool, making it harder and drier. Readymade meals may be convenient, but they will definitely cause a backup because they are high in sodium, fat and preservatives. It’s time to slow down when it comes to fast food. 

Fried food —

Fried food is almost impossible to say no to but make an effort to eat foods with more fibre especially if you have trouble going to the loo. Fried foods are full of fat and are hard to digest and even harder on your system. 

Sweet treats —

Dessert and sweet snacks are enticing after a meal but if you tend to have a tough time on the toilet it’s best to avoid it. 

Eggs —

This breakfast staple is high in protein but low in fibre. While it is one of the healthiest foods, it’s best to accompany it with fibrous foods like spinach or whole grain toast to avoid a back up in your backside. 

Certain fruits —

Some fruits like apricots, persimmons and bananas are wild cards when it comes to constipation. It’s better to steer clear of them if you do not have prior experience with these fruits. 

Conclusion —

Constipation is an unpleasant condition that is unfortunately extremely common moreso with age .

If you suffer from constipation, you can help your digestive system by making some simple changes to your diet. 

• Start by avoiding or reducing your intake of constipating foods or by process of elimination with the help of your healthcare provider you can make certain lifestyle and dietary changes. The foods you eat may be making your constipation worse, so it’s good to identify the foods that may be contributing to the problem.
• Fibre is a no brainer when it comes to efficient bowel movements but even carbohydrates help by absorbing water and softening your stool. Fibre and fluids go hand in hand when it comes to keeping constipation at bay. If you only eat high fibre foods and no fluids, you can worsen your situation down under. 

The most important thing you should do to avoid constipation is eat a balanced and varied diet.

Health disclaimer: This article contains general information about health issues and is not medical advice. For medical and health advice, please consult your medical practitioner.