Use this constipation cheat sheet to get happier bowels

Constipation may cause headache, irritability, abdominal pain and bloating. To keep your bowels on their best behavior, pay closer attention to the foods you eat. Several everyday foods have a reputation for slowing down your system. Keep this constipation cheat sheet handy so you know which foods to watch out for and which to add to your diet.

What causes constipation?

Constipation can be caused by various factors, including:

• Low Dietary Fiber Intake: Insufficient consumption of dietary fiber can lead to constipation. Fiber helps add bulk to stools, making them easier to pass.
• Dehydration: Inadequate fluid intake can result in dry and hard stools, making them difficult to pass.
• Lack of Physical Activity: A sedentary lifestyle can slow down the digestive system, contributing to constipation.
• Medications: Certain medications, like opioids and some antacids, can cause constipation as a side effect.
• Medical Conditions: Chronic conditions such as irritable bowel syndrome (IBS), hypothyroidism, and diabetes can lead to constipation.
• Stress: High stress levels can affect digestive function and lead to constipation in some individuals.
• Ignoring the Urge: Ignoring the urge to have a bowel movement can disrupt the natural rhythm of bowel movements.

Increasing your intake of fiber for constipation, such as eating more fruits, vegetables, and whole grains, is often recommended as a natural remedy. Fiber helps soften stools and promotes regular bowel movements.

The most constipating foods

The following foods tend to cause constipation in some people:

1. 1. Cheese and milk: Dairy products can slow digestion, especially if they are high in fat. They also contain lactose which may cause gas and bloating for those who suffer from lactose intolerance.
   2. Red meat: Red meat is high in fat and iron, and low in fiber. This can slow down the digestion process. Pile on the veggies if a T-bone, ribeye or porterhouse is on your plate.
   3. Chocolate: Chocolate is high in fat and sugar, two nutrients which may play havoc on your bowels. Chocolate also contains caffeine which may cause dehydration, aggravating constipation.

Foods to consume with caution

1. 1. Bananas: This favorite tropical fruit may cause occasional constipation or provide relief depending on its ripeness. Green bananas’ high starch content may slow you down, but yellow bananas’ soluble fiber supports healthy bowels.
   2. Bread: Many people are sensitive to gluten, the protein found in wheat, rye and other grains. If you are gluten-sensitive, breads and baked goods may trigger occasional constipation.
   3. Potato chips: This high-fat, salt-loaded snack may slow down your digestive system as well as lead to bloating if you overindulge. Enjoy a few, then put the bag aside.

Foods which support regularity

Fiber foods for constipation

1. 1. Yogurt: Fermented foods such as yogurt, kimchi and sauerkraut contain beneficial bacteria which aids digestion. Lactobacillus and Bifidobacterium are especially known to support digestive health.
   2. Beans: Beans are rich in constipation-fighting soluble fiber, but consuming them may cause gas. A side effect-free way to boost your fiber intake is gluten-free Sunfiber. This fiber supplement made from guar beans is specially formulated to be gentle on your system. Plus, it dissolves invisibly into most foods and beverages, making it easy to care for your insides.
   3. Blueberries: This high-fiber fruit supports your digestive health. Sprinkle them on your cereal, blend them into a smoothie or eat them by the handful. They’re great for kids, too.

Answering your constipation questions

Is sauerkraut good for constipation?

Yes, sauerkraut can be helpful for some people experiencing constipation. This is because sauerkraut is fermented, and contained beneficial bacteria which supports digestive health.

The same is true for foods like yogurt and kimchi.

Do blueberries cause constipation?

No, blueberries actually tend to help ease constipation because they are high in fiber. Dietary fiber asks as a bulking agent which can aid the digestive system.

Do potato chips cause constipation?

Eating a lot of potato chips may cause constipation in some people. Potato chips are high in fat and salt while being low in water content. A few potato chips likely won’t hurt, but be sure to enjoy in moderation.

Have any questions about which foods cause constipation? Let us know below!