9 foods that you should not abuse if you have constipation

Nearly one in three adults suffers from constipation. In most cases the problem is in the diet. The problem may be specific, or it may be that a permanently unbalanced diet, low in fiber, is favoring the slowness of intestinal transit. Hydration and exercise are other factors that influence.

However, while some foods are more constipating than others, it all depends on diet and lifestyle. A person who exercises a lot and stays hydrated probably won’t notice the astringent effect of some products. In any case, when you are going through an episode of constipation, you should avoid them until the transit is regularized.

1. Alcoholic drinks

Alcohol is a common reason for constipation, as it has a diuretic and dehydrating effect. It blocks a hormone (vasopressin) that protects the body from dehydration. Alcohol dries out the body, including the intestines. As a result, the bowel movement is not as good as one might wish.

Alcohol also harms the flora, it damages the intestinal mucosa and favors the development of hyperpermeable bowel syndrome. This disorder can manifest itself in a wide variety of symptoms such as constipation, diarrhea or diseases that at first glance have nothing to do with the digestive system (allergies, autoimmune diseases, etc.).

The effect of alcohol on digestion varies from person to person, but when you are constipated you should always avoid alcohol and increase your water intake.

2. White bread

White or refined flours lack fiber, which will not be present in processed products, such as bread, biscuits, cookies, pastries, etc. All these products promote constipation.

On the other hand, wholemeal flours and the products made with them are rich in fiber, which increases the volume of stool, stimulates intestinal peristalsis and, therefore, accelerates the excretion of feces. Each additional gram of fiber reduces the risk of constipation by 1.8%.

fiber intake It should always be accompanied by plenty of drink. If you take a fiber supplement and don’t drink enough, it’s constipation, in fact, it can get worse.

3. Milk and milk products

Dairy products can cause diarrhea in some people, especially if they are lactose intolerant. However, for many more people, dairy products contribute to constipation. In children, the reason for milk-related constipation could be due to an intolerance to milk protein.

One study found that when these children avoid dairy products, their constipation improves. There are numerous similar reports with adults as well, so definitely it is worth avoiding dairy products in case of chronic constipation. Dairy products do not necessarily have to be replaced by soy products. At present there are many substitutes for milk based on cereals or nuts.

4. The meat

The meat does not have fiber, so it does not contain any substances that promote digestion. If you eat meat with French fries, pasta or white rice and avoid salads and vegetables, sooner or later you will develop constipation.

Since red meat often contains more fat than white meat or fish, and fat slows down the digestion process, it is considered that red meat causes more constipation than other meats or fish, although these, naturally, do not have fiber either. instead of meat it is convenient to consume legumes, They provide protein and also fiber.

5. Fried and fast foods

People who eat fried or fast food whenever they can increase the risk of becoming victims of chronic constipation. Fried foods are often high in fat, salt, and sugar, while also low in fiber and nutrients.

The high salt content and at the same time the lack of water in fast food, dries up the stool, because the body has to dilute the salt and for this it extracts water from the intestines.

6. Persimmons and green bananas

Persimmons are apple-sized red or orange fruits that hail from East Asia, but have also long thrived in the Mediterranean region.

The fruit in general is indicated against constipation, but if eaten persimmons that are not ripe enough It can favor it because they are very rich in tannins, some compounds that stop the secretion of intestinal mucus and slow down peristalsis.

Something similar happens with green bananas. In this case, they are very rich in resistant starch which is difficult for some digestive systems to handle. Ripe bananas can also cause constipation in babies.

7. Eggs

Hard-boiled eggs, in particular, can cause constipation in some people. If you want to eat eggs, then don’t do it with cheese sandwiches, but with a salad or a vegetable dish, which could compensate for the dryness and lack of fiber in the eggs.

8. Coffee and tea

Both coffee and tea contain tannins and caffeine. Both substances can promote constipation, especially if they are left to sit for too long.

9. Some supplements

If you suffer from constipation and at the same time regularly take certain nutritional supplements, check if these are not the ones that are contributing to your constipation. Iron supplements, for example, can quickly cause constipation. Calcium supplements can also do this.

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