Top 5 Foods That Can Cause Constipation

At one time or another, into everyone’s life, a little constipation must happen. It just seems inevitable, doesn’t it? Sometimes, nature just doesn’t call! However, constipation isn’t a disease, it’s a symptom, actually, and before it turns into something chronic, or even something serious, it should be dealt with as soon as possible, and that includes finding the root cause(s). Of course there are tons of over the counter types of remedies available, but discovering the underlying cause, as well as prevention, means that real solutions will be at work, not just a quick fix from your local drugstore.

Keeping this in mind, a great place to start would be knowing the list of foods to avoid that tend to bring on constipation.

If you are like most people, each and every day, your body is busy absorbing both nutrients and toxins from the food we eat such as GMO’s, artificial this, artificial that, processed foods, refined sugars and refined flour. There are also other things to consider such as alcohol, heavy metals, prescription drugs, caffeine, and electromagnetic radiation. These things not only cause our bodies to develop chronic and serious (even deadly) diseases, but they can also cause constipation.

Big woman eating fast food and watching TV. Isolated.

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When we overeat, when our diets are lacking in fiber or fluids, when we skip meals, when we don’t exercise regularly, as well as some of the foods we are eating, all can lead to constipation.

The average American needs a minimum of 10 to 14 grams of fiber each and every day. In fact, the American Dietetic Association states that you should eat more in the neighborhood of 20 to 35 grams of fiber every day.

Both soluble and insoluble fiber is part of every fruit, vegetable, and grain that your body cannot digest. Soluble fiber, as the name suggests, is easily mixed with water and becomes a soft textured gel inside your large intestine. Insoluble fiber will pass through the digestive tract almost completely unchanged. The soft texture of soluble fiber helps to keep stools from becoming hard and dry and difficult to expel from the body.

Take a look at the top 5 foods when it comes to causing constipation and the best methods for avoiding it in the first place.


1. Drinks high in sugar, carbonated drinks, caffeinated and non-nutritional fluids

Almost all non-nutritional fluids can cause constipation. Fluids such as coffee, sodas, manufactured fruit juices, alcohol, and highly-caffeinated drinks. Although it might appear as though the opposite would be true, these drinks dehydrate your body. When you do no consume enough water, your feces become hard and this will lead to constipation. This doesn’t mean you have to cut out that morning coffee completely, but you should have that coffee along with at least 8 glasses of water every day, not instead of.

Try to drink fluids that have some nutritional value to them such as herbal teas, green tea, pomegranate juice, and home made fresh squeezed juices that have no added sugars. Don’t forget to drink water, however. Water moistens and softens your intestines so things move smoothly.


2. Fried foods, fatty meats, and fast food

Just a few of the foods you should avoid to keep constipation at bay include French fries, potato chips, fried chicken, pizza, hamburgers, hot dogs, and any meat that is high in saturated fats. When eaten to excess, these foods tend to slow down you’re your digestive system immensely and this can cause constipation.


3. Dairy

Many dairy foods such as cottage cheese, milk, sour cream, and ice cream, have very little fiber. Yogurts that have probiotics being the exception. Why is that? Probiotics are the living microorganisms that keep your digestive track in good working order! They sell these in capsule form for those of you who don’t like yogurt. One of the best things about probiotics is that they promote your intestinal balance and your overall digestive health.


4. Chocolate

You probably never thought about it, but chocolate is a big “No Thank You” when it comes to constipation. The exact reason for this is unknown, but it’s thought that it might be due to the large amount of fat and sugar in chocolate that is causing the entire digestive process to slow down. If you suffer from regular bouts of constipation, avoiding chocolate would be a smart move. Read also about benefits of chocolate.


5. Refined and highly processed foods

Again, these foods contain almost no fiber. Things like white flour, white sugar, pasta, white rice, cakes, pies, bagels, and cookies all have very little nutrition and almost no fiber content. In general, avoid the following refined sugars and sweeteners:

  • White or brown sugar
  • Aspartame
  • Sucralose
  • Glucose
  • Dextrose
  • Sucralose
  • Sorbitol
  • Saccharin
  • Splenda
  • Corn syrup
  • Cyclamate
  • Sucrose
  • Dextin
  • Lactose
  • Maltodextrin
  • Ribose
  • Nutrasweet
  • High fructose corn syrup
  • Crystalline powder
  • Polysaccharides
  • Monosaccharides
  • Carob powder
  • Disaccharides
  • Malts of any kind

Instead try all natural alternatives such as raw honey or stevia.

To prevent constipation, try eating foods that are higher in fiber. This means eating plenty of fresh, organic fruits and veggies. Be sure to drink at least 8 glasses of water each and every day. Get regular exercise. It’s said that the more you move, the more your bowels will too! Try eating some probiotic filled yogurt every day, or consider taking a supplement, to encourage the healthy bacteria your entire digestive system needs. Find out more how to prevent constipation.


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