Constipation can become a severe problem when proper care is not taken. Several factors can affect your health. They include lifestyle, diet, and also the underlying health conditions that play an essential role. For example, when you eat healthily, there are fewer chances of getting constipated.
However, while in some other people, a specific type of diet can also worsen constipation.
This article focuses on the foods that you should quit and the foods that can cause constipation-
When talking about constipation, not a single type of food can be held responsible, but in some cases, when you are eating clean, then a specific type of food may or may not affect you. However, this situation is not the same for everyone. When you suffer from occasional constipation, you need not worry about it, as most of us can experience it at some point in time. However, more than 30% of the population can experience chronic constipation.
Now we will discuss the foods that can cause or worsen constipation-
Low Fiber Diet
A low fiber diet may contribute to constipation, and if you are not drinking enough water, you can also suffer from constipation. You can also get constipation when you are not taking enough fiber-like, like whole grain, vegetables, fruits, etc. You should avoid foods like meat, dairy products. It would be best to remember that you don’t need to get constipation every time you eat low fiber. It is also dependent on a particular type of group of foods or a combination of foods. Therefore, eat more fiber and whole-grain food to avoid constipation. On the contrary, some people can worsen their condition by eating high fiber foods, which suffer from digestive issues or IBS. It may be helpful if you consider visiting a doctor.
High FODMAP Food
Foods that include polyols, fermentable oligosaccharides and may worsen the condition of constipation in some adults. This food is a group of carbohydrates that can stir up your digestive system and cause gas, constipation, and diarrhea. Some foods include onions, garlic, chickpeas, soybeans, etc., and fruits may include berries, apples, and watermelon. When you have constipation, you should eat low FODMAP foods as it will help improve your digestive system, so if you are suffering from constipation, start eating foods with low FODMAP foods.
Foods That Can Back You Up
Foods such as peas, broccoli, and okra are some fantastic foods that can help you prevent and ease constipation. Some fruits such as oranges, berries, pears, etc.
The scientific institution recommends that you take 20-40 grams of fiber every day, and this also depends on your body type and the lifestyle you are leading. For instance, females who are pregnant and adults should include more fiber foods to avoid constipation.
One of the significant problems is dehydration, and this can also be the reason behind constipation. Therefore, taking a high amount of fiber food and drinking lots of water may help prevent the constipating effect.
Some Fruits Such As
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- Kiwi fruit is known to lower the constipating effect on the body and increase bowel movement and softness.
- Prunes– this fruit can also have a laxative effect. Though they are high in FODMAP, they can be a problematic source of digestion for those who suffer from IBS.
- Fruit juices– this one is useful for youngsters. Their digestive system works properly as compared to adults. So giving them prune juices like apples and pear can help them digest food properly and may help increase fluid intake, which is always good for the body.
If the above foods also do not help you get rid of or ease constipation, you should immediately consult the doctor.
Conclusion
Constipation varies from person to person. It can be different for every person. For some, a low fiber diet can cause constipation, while in some eating more vegetables and foods can be the reason for constipation. Therefore staying hydrated and mindful eating can help in the process of easing constipation.
