Unsuspecting foods causing constipation

When our body’s plumbing slows down, one caveat is developing constipation. The definition of constipation is infrequent (less than 3 bowel movements a week) passing of stools that are hard and dry or having the sense of incomplete emptying of stools. Chronic constipation occurs in about one in five people globally with at least 8 million annual visits to U.S. healthcare providers for this problem.

Constipation can occur for many reasons:

·      Not drinking enough fluids, especially water, throughout the day

·      A low intake of foods high in fiber

·      Infrequent exercise or physical activity

·      Waiting or holding back on using the restroom when the urge to make bowel movements occur. Frequently doing this causes water to be reabsorbed in the colon.  The longer the stool remains the drier or more difficult it will be to pass.

·      Not consuming enough probiotic foods as they can minimize constipation.

·      Not eating regular meals or skipping meals.  Eating regularly throughout the day (having a breakfast, lunch, dinner) induces the gastro-colic reflux, stimulating intestinal movements that may relieve constipation.

Another reason sometimes for constipation can be eating certain foods.  Even though some foods, such as foods high in fiber, can help relieve the risk of constipation, other foods can make it worse.

Here is a look at 5 foods that may be one source of constipation:

1. Unripe bananas

Ripe bananas can help prevent constipation.  But eating an unripe or green banana can have the opposite effect. That’s because unripe bananas contain more resistant starch, a compound that is harder for the body to digest. Unripe bananas also contain higher amounts of tannins, compounds thought to reduce the speed at which foods pass through the gut.

Choose ripe bananas to avoid constipation. When bananas ripen, the resistant starch is converted into natural sugars making them easier to digest. Bananas are ripe when they are completely yellow and show some signs of brown spotting and should be easy to peel.

2.  Processed grains

Processed grains are different from whole grains. Whole grains contain all three parts of the grain kernel – bran, endosperm, and germ. They have had minimal processing and will contain more fiber and more nutrients than processed grains. Examples of whole grains are whole wheat bread, brown rice, and whole grain pasta.

Processed grains include white bread, white rice, and white pasta.  These products are less nutritious and may be more constipating than whole grains due to the removal of the bran and germ during the processing process.

Many studies have linked a higher fiber intake to a lower risk of constipation. In fact, there is a 1.8% lower likelihood of constipation for every additional gram of fiber consumed. That is why people experiencing constipation can benefit from gradually reducing their intake of processed grains by replacing them with whole grains.

3.  Milk and dairy products

Not everyone who consumes milk or dairy foods develops constipation, but some people might. The effect is most common in those who are sensitive to the proteins found in cow’s milk.  If a person believes their constipation is due to dairy foods, they should increase their intake of fruits, vegetables, beans, nuts and other foods high in fiber.

4. Red meat

To be fair to red meat, it does not contain fiber. Therefore it does not help add bulk to stools helping them move along in the colon and on out the body. If a person is consuming a large amount of red meat which is replacing their total daily fiber intake, then they need to make some changes.  Red meat and other protein foods such as fish and poultry, should take up only ¼ of a dinner plate, while half of the dinner plate should be filled with vegetables such as dark leafy greens or veggies such as cooked broccoli or asparagus. The other ¼ of the plate should be composed of a healthy whole grain/starch such as brown rice or a small sweet potato.

Another reason why red meat may be associated with constipation is that it can contain higher amounts of fat.  High-fat foods take longer for the body to digest which may make constipation more likely to occur. Replacing red meat with other protein- and fiber-rich alternatives such as beans, lentils, and peas would be recommended.

5. Fried or fast foods

A steady diet of eating large portions of fried or fast foods can be a culprit of constipation. High in fat and low in fiber, these foods can slow down digestion in the same way red meat does. Instead of dining on fast food snacks like chips, cookies, chocolate and ice cream, replace them with fiber-rich snacks such as fruits and vegetables.

Fried and fast foods also tend to contain large amounts of salt which can lower the water content of stools, making them drier and harder to push through the body. Too much salt in our system will sponge up water from the intestines to help compensate for the extra salt in the bloodstream which can lead to constipation.