How to treat constipation: The 11 foods to AVOID when constipated
Food Unwrapped investigate the cure for constipation
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Some foods are better for your bowel movements than others, and not eating enough fibre or drinking enough fluids are two of the most common causes of constipation. If your diet is causing you to struggle to go to the loo, you need to switch it up. Express.co.uk chatted to Dr Deborah Lee from Dr Fox Online Pharmacy to find out the 11 foods to avoid when constipated.
A number of different things can cause constipation, but it’s normally caused by one or more of the following:
- not eating enough fibre – such as fruit, vegetables and cereals
- not drinking enough fluids
- not moving enough and spending long periods sitting or lying in bed
- being less active and not exercising
- often ignoring the urge to go to the toilet
- changing your diet or daily routine
- a side effect of a medicine
- stress, anxiety or depression
The NHS site recommends drinking plenty of fluids, eating lots of fibre and wheat bran or oats and avoiding alcohol, but that’s not all you need to change.
Dr Lee said: “Use lean meat, small amounts of healthy fats such as olive oil, and reduce the salt content of your food.
“Bulk out food with high fibre foods such as beans, lentils, and vegetables.”
Not sure what foods to avoid? Here are 11 foods NOT to eat when constipated.
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Underripe bananas
Bananas that are not ripe are full of ingestible starch and can cause constipation.
Caffeine
if you are already dehydrated, drinking caffeine can make dehydration worse and worsen constipation.
Caffeine is found in coffee, tea, chocolate and cola drinks, so steer clear of these culprits!
Gluten-containing products
Adults with coeliac disease have a sensitivity to gluten, and this can make constipation worse.
Gluten is present in wheat, barley and rye so avoid these if you have a gluten intolerance or sensitivity.
White rice
White rice is just brown rice that has been refined to remove the outer husk, the bran and the germ.
These are the healthy constituents of brown rice which are full of fibre and help keep food moving through the intestines, so why would you choose white rice over brown rice?
Dr Lee said it’s far preferable to eat brown rice instead of white rice because white rice can cause constipation.
White bread
Just like white rice and brown rice, white bread isn’t as good for you as brown bread.
In white bread, the flour has been refined so it is low in fibre.
Dr Lee advises everyone to always go for wholemeal bread made with brown, wholegrain flour, especially if you’re constipated.
Regularly eating brown bread will help to avoid constipation.
White pasta
Again, for all the reasons you should choose brown rice or bread over white rice or bread, you should pick brown pasta instead of white pasta.
Dr Lee advises everyone to pick brown or wholemeal pasta instead of white to avoid and treat constipation.
Red meat
Red meat can be constipating for several reasons.
Firstly, it often has a high-fat content and as fat is difficult to digest.
This slows the transit of food through the intestines and causes constipation.
Red meat is also rich in iron and iron is constipating too.
Ready meals
Ready meals are often high in fat, sugar and salt, and are a common cause of constipation.
Try cooking from scratch and using fresh ingredients rather than ready meals.
Alcohol
Alcohol is a cause of constipation because it tends to cause dehydration and slows the passage of food through the gut.
Chocolate
Sadly, chocolate is a cause of constipation probably because it has such a high-fat content.
Dairy milk
Some people find dairy milk difficult to digest. It may be preferable to swap to plant milk instead.
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