Constipation may be caused by problems with the large intestine. It’s usually an acute condition that may affect anyone. Statistics shows that women, children and elderly (65+) deal with constipation more often than others. One in seven adults and one in three children deal with constipation.
Causes of constipation
Constipation may be caused by:
- Lack of fiber
- Change in eating habits
- Sudden change in lifestyle choices
- Mood swings (anxiety and depression)
- Ignoring the urge to poop
- Chronic stress
- Beta-blockers and antidepressant
Risk of constipation
The risk of constipation may be increased by the following factors:
- Anxiety, fear, or worry
- Autoimmune disorders (e.g., lupus)
- Changes to bowel movements
- Medications (antidepressants, calcium channel blockers, and prescription pain killers)
- Unhealthy eating habits
- Intestinal complications (IBS)
- Lack of exercise or physical activity
- Muscle disorders
- Neurological disorders
Foods to avoid
Alcohol increases the risk of dehydration which is one of the causes of constipation.
Here’s an advice: drink water every time you drink alcohol.
Lactose intolerance may cause constipation. Consume dairy products that are low in fat and sugar. Limit your dairy intake to three servings a day.
3. Frozen dinner
Frozen dinners are high in fat, salt and empty calories. Fat increases the feeling of satiety and sodium dehydrates tissues. Frozen dinners are usually packed with additives and preservatives.
4. Cookies and pastries
Sweet products lack water and contain unhealthy amount of fat. Instead of sweets, eat fresh fruits to deal with your sugar cravings.
5. Fried food
Fast food has no fiber and a lot of calories. Fried foods can be used as a replacement for healthy foods. Your body doesn’t get enough nutrients. If you really have to eat out, eat salads with low-fat dressing.
6. Potato chips and high-fat snacks
Fats give you a feeling of fullness, and you don’t get any nutrients at all. Eat low-fat snacks that contain fiber. Nuts and seeds are a good option.
7. Refined grains
The processing removes the healthy part of the grain (bran) and you get almost zero fiber, iron and B vitamins.
Avoid white bread, flour and rice and use whole grains.
8. Red meat
Unfortunately, most people at more red meat than vegetables. Eating meat is good, but you have to combine it with healthy veggies. Don’t eat 1-2 servings a week.
9. Unripe bananas
Green bananas contain unhealthy amount of starch and the body is unable to digest it.
Eat fully ripe bananas with dark dots on the skin.
10. Gluten-rich food
Gluten acts as a glue, and you better avoid it. gluten intolerance causes bloating, diarrhea, abdominal pain, headaches, fatigue, skin issues, weight loss and anemia.