Foods That Cause Constipation

As we all consume a wide variety of food everyday that may all not be necessarily healthy, we also suffer from different ailments or discomfort, the most common being constipation.

Constipation is a condition of the digestive system where a person experiences hard feces that are difficult to defecate. Those with irregular bowel movements tend to retain a lot of junk in their system. The colon requires a cleansing periodically and the waste has to be flushed off the system.

Each individual has his own normal number of bowel movements and it may vary from person to person, depending on their lifestyle, the food you eat, the amount of exercise or activity you indulge in and most importantly, the amount of water you consume. Drinking lots of water periodically everyday helps avoid constipation to a large extent.

Foods high in fat content and sugar cause constipation, especially eggs and other dairy products, processed foods such as corn, bread, pasta, pizza and heavy sugar products like pastries, pies among others. A low-fiber diet and insufficient fluid intake largely contribute to constipation or slow bowel movements which can be painful sometimes.

Symptoms of constipation

• Fewer bowel movements, less than three times a week
• Exert during bowel movements
• Suffer from abdominal bloating or uneasiness

Sporadically, constipation may indicate more serious medical conditions such as colorectal cancer or hormonal disturbances. Constipation can also be a side effect of medications used to treat Parkinson’s, high blood pressure or depression. Hormonal changes in pregnancy also cause constipation. During the later stages, pressure on your intestine by the uterus is a contributory factor to constipate.

How to avoid constipation?

Include fiber in your diet

Choose lots of high-fiber foods such as fruits and vegetables such as cauliflower, green leafy vegetables, beans and wholegrain cereals and breads. Identify and incorporate certain foods in your daily diet that have a laxative effect on you. By adding fiber in your diet, you may relieve yourself from gas and bloating.

Try and avoid foods that have high cholesterol content. While these are not only difficult to digest, they also block other forms of nutrition that can nourish your body. Restrict your intake of fatty and high sugar content food that aggravates the condition. You will feel much lighter.

Drink plenty of fluids

You must diligently drink plenty of water and other fluids everyday as water has a cleansing effect. It get rids of all toxins in our body. Typically, drink about 8 to 10 glasses of pure water everyday. A large glass of warm water with a dash of honey or even a mild herbal tea, first thing in the morning can work wonders.

Regular exercise

A sedentary lifestyle is the culprit for all illnesses and constipation is one of the most common side effects of lack of exercise. By abstaining from indulging in any form of exercise or activity, lethargy sets in and you become tired and listless. As you gradually indulge in some form of exercise like walking, swimming, yoga or any form of cardio exercises, you strengthen your muscle, which in turn, massages the intestines and colon.

Make lifestyle changes

• Eat 5 smaller meals per day. Do not have a large meal at dinner or late at night as it is difficult to digest due to long hours of inactivity right after dinner
• Swap refined carbohydrates like white bread for wholemeal varieties as they are very complex to break down
• Reduce your caffeine and alcohol intake as they lead to dehydration
• Use over the counter remedies with caution. It is advisable to remedy the situation the natural way rather than short-term remedies, unless required

However, do consult a doctor or general physician immediately if the symptoms become severe or if your constipation last longer than two weeks or more.

As we all know that prevention is better than cure, let us all live a healthy living and live life to the fullest in good health and cheer. Healthy living spurs a happy and fulfilling journey through life.