Constipation is a common issue where people find difficulty in having bowel movements. Constipation is defined as less than three movements of the bowel per week. Extreme constipation occurs when a person experiences less than one bowel movement per week. Constipation can be followed by signs of bloating, gas, or discomfort passing bowel movements.

If you can consume a lot of foods to help avoid or alleviate your constipation, some foods that can have a strong impact and can make your constipation severe¹.

 

Foods that cause constipation

 

Fried foods

Fried foods, like processed items, are difficult to digest that result in slow gastrointestinal motility and hardened stools.  Fried foods are rich in saturated fat, especially deep-fried foods. Foods rich in saturated fat, especially in older adults, are responsible for causing constipation compared to diets low in saturated fat, which do not cause constipation.

You should avoid certain food items to prevent constipation

• French fries
• Fried chicken
• Fish and chips
• Onion rings
• Donuts
• Corn dogs
• Potato chips
• Fried tortilla chips

 

Dairy products

Many individuals complained that consuming dairy products made them constipated. This may be caused by lactose or other substances found in dairy products. It has been observed that in children, milk allergy can result in constipation.

A study published in Australia in 2018 suggested that restricting lactose and fructose for a long time minimized the severity of chronic constipation in a small group of kids, depicting the roles of these sugars in constipation.

When you have constipation, minimize the intake of the following dairy products:

• Cheeses of all types
• Ice cream
• Milk
• Sour cream
• Custard
• Yogurt

 

If you feel that dairy is making you constipated, try an elimination diet which includes avoiding dairy for a few weeks and observe whether symptoms improve or not².

 

Gluten-containing foods

A protein present in grains such as wheat, barley, rye, spelt, kamut, and triticale is gluten. When eating gluten-containing foods, some people can experience constipation Few individuals are intolerant to gluten which is known as gluten intolerance or celiac disease.

When people with celiac disease eat a diet containing gluten, their immune system strikes the gut, extremely damaging it. Due to this disease, people should consume gluten-free diet.

Chronic constipation is one of the major symptoms of celiac disease. Approximately 0.5-1% of people suffer from this disease. Avoiding gluten-containing diets can help reduce constipation.

Two other circumstances in which an individual's gut can respond to wheat are non-celiac gluten sensitivity (NCGS) and irritable bowel syndrome (IBS). People with these health issues are not gluten intolerant, but they tend to be susceptible to wheat and other grains.

If you think gluten is triggering your constipation, before removing gluten from your diet, be sure to talk to your healthcare provider to rule out celiac disease. This is crucial because, for the test for celiac disease to function correctly, gluten needs to be in your diet. You may want to try eating various gluten levels to study the impact on you if you have ruled out celiac disease.

 

Processed grains

Derivatives such as wheat flour, white rice, and white pasta of processed grains have less fiber and result in more constipation than whole grains. That is caused when the bran and germ of the grain are separated. Also, bran contains fiber that gives bulk to the stool and helps in passing the stool.

Many studies have correlated a greater consumption of fiber with a lesser incidence of constipation. In fact, for every extra gram of fiber ingested per day, a recent study recorded a 1.8 percent lower risk of constipation.

Therefore, people with constipation can have an advantage by decreasing their intake of processed grains and substituting them with whole grains.

Although extra fiber can provide relief from constipation, in some cases it may worsen constipation, rather than providing relief³.

 

Caffeine

Caffeine being a stimulant can cause diarrhea and a person can experience more stools. And if a person is dehydrated, the caffeine in coffee or tea can aggravate constipation.

White rice

White rice can cause constipation as compared to brown rice. White rice results in constipation because the husk, bran and germ parts have been detached. These parts contain all the fiber which relieves constipation. Whereas brown rice is beneficial in constipation as the husk, bran, and germ parts are not removed.

 

Persimmon

Persimmon, while not as widely known in the United States, is a fruit popular in Asia. Sweet persimmons are generally fine but large concentrations of tannins are present in astringent persimmons, which can delay the passage of food through the intestines and exacerbate constipation. Stick to the sweet type if you eat persimmons⁴.

 

Bananas

Interestingly, based on their ripeness, bananas may either be a trigger of constipation or a source of relief from constipation. "Unripened, green bananas are constipating," Tammy Lakatos states. "But ripe bananas are very rich in soluble fiber, which in some situations can aid in driving waste through the bowels, so bananas can also be useful in removing constipation issues.⁵"

 

References

 

1. 15 Foods That Cause Constipation. [internet]. [cited 2020 December 6]; Available from  https://www.medicinenet.com/top_foods_that_cause_constipation/article.htm
2. Foods You Should Never Eat When You're Constipated. [internet]. [cited 2020 December 6]; Available from  https://www.verywellhealth.com/foods-to-avoid-when-you-are-constipated-1944831
3. 7 Foods That Can Cause Constipation. [internet]. [cited 2020 December 6]; Available from  https://www.healthline.com/nutrition/8-foods-that-cause-constipation#3.-Processed-grains
4. 15 Foods That Cause Constipation. [internet]. [cited 2020 December 6]; Available from  https://www.medicinenet.com/top_foods_that_cause_constipation/article.htm
5. 7 Foods to Avoid for Constipation Relief. [internet]. [cited 2020 December 6]; Available from  https://www.everydayhealth.com/constipation-pictures/foods-to-avoid-for-constipation-relief.aspx

 

 

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