People who drink little water, have low fiber meals, have food intolerances are prone to constipation.
According to the sheet Healthline (USA), constipation is a common condition, affecting about 10-20% of adults worldwide each year. Constipation causes strained bowel movements, hard stools, and a feeling that the bowels are not completely clean.
Constipation, like other health problems, tends to be positive with certain foods. But there are also many foods that can make the condition worse. One of the best ways to prevent or relieve constipation is to avoid the foods that cause it. Here are some common causes of constipation to watch out for.
Lack of fiber
Studies have confirmed that low-fiber diets are associated with constipation in adults and children. The American Dietetic Association recommends a person get 20-35 grams of fiber per day from plant foods, both soluble and insoluble. People can increase their fiber intake through whole grains, fruits, legumes, and nuts.
Not drinking enough water
People who are prone to constipation often drink less water, because water plays an important role in the process of making stools. Studies have shown a link between eating less fluids and constipation in children. Therefore, even though a high-fiber diet does not provide enough fluids, it can easily lead to constipation. While specific water recommendations vary from person to person, the recommended adult water intake is between 9-12 cups per day, or 2-2.7 liters.
Peanut butter is very popular, used in a variety of dishes such as served with bread, mixed with smoothies, oatmeal and baked goods such as cupcakes, fruit for a snack. Although peanut butter itself may not cause constipation, for people with peanut intolerance, peanut butter can cause nausea, stomach cramps when eating this food, diarrhea or constipation.
People who after eating peanut butter find it difficult to go to the bathroom, the simple solution can be to substitute another brand of peanut butter. It can be a natural peanut butter and salt only, with no food additives as additives in some brands can adversely impact gut health, potentially causing constipation. . People who are allergic or intolerant to peanuts can substitute other nut butters, such as cashew or almond butter.
Drink a lot of alcohol
Alcohol is frequently mentioned as a possible cause of indigestion. Because if you drink alcohol in large amounts, your body loses more water than you drink. Not drinking enough water or losing too much water through the urine is often associated with an increased risk of constipation.
Use processed grains
Processed grains and grain products, such as white bread, white rice and white pasta, are lower in fiber and can be quite constipating. Experts explain, because the bran and germ of the grain are removed during processing, while the bran contains fiber, which helps stools move easily.
Drink lots of milk and dairy products
Milk is also one of the causes of constipation in some people. Infants, toddlers and children are at increased risk of constipation, possibly due to sensitivities to the proteins found in cow’s milk.
Eat a lot of red meat
Red meat can worsen constipation for three main reasons. Firstly, it contains less fiber and increases stool volume. Second, red meat can also indirectly reduce a person’s total daily fiber intake. Third, red meat contains higher amounts of fat, and high-fat foods take longer for the body to digest, increasing the likelihood of constipation.
Mr. Chi (Follow Healthline)
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