Poor hydration, either due to not drinking enough water or losing too much of it through urine, is often linked to an increased risk of constipation ( 4 , 5 ).SUMMARY Alcohol, especially when consumed in large amounts, can have a dehydrating effect that may increase the risk of constipation.Gluten-containing foods Gluten is a protein found in grains like wheat, barley, rye, spelt, kamut, and triticale.Non-celiac gluten sensitivity (NCGS) and irritable bowel syndrome (IBS) are two other instances in which a person’s gut may react to wheat.If you’ve ruled out celiac disease, you may want to experiment with consuming different levels of gluten to evaluate its effects on you.SUMMARY Individuals with celiac disease, NCGS, or IBS may be more likely to experience constipation as a result of consuming gluten or wheat.In fact, a recent study reported a 1.8% lower likelihood of constipation for every additional gram of fiber consumed per day ( 12 , 13 ).Infants, toddlers, and children appear particularly at risk, possibly due to a sensitivity to the proteins found in cow’s milk ( 16 ).A review of studies conducted over a 26-year period found that some children with chronic constipation experienced improvements when they stopped consuming cow’s milk ( 17 ).In a recent study, children aged 1–12 with chronic constipation drank cow’s milk for a period of time.However, little scientific support could be found, since most studies examining these effects are focused on children, not older populations.Second, red meat may also indirectly reduce a person’s total daily fiber intake by taking the place of higher-fiber options in the diet.This is especially true if you fill up on a large portion of meat during a meal, reducing the amount of fiber-rich vegetables, legumes, and whole grains you can eat in the same sitting.SUMMARY Red meat is generally high in fat and low in fiber, a nutrient combination that may increase the risk of constipation.That’s because these foods tend to be high in fat and low in fiber, a combination that can slow digestion in the same way that red meat does ( 19 ).Furthermore, fried and fast foods tend to contain large amounts of salt, which can lower the water content of stool, drying it up and making it harder to push through the body (21).In particular, astringent persimmons contain a large amount of tannins, a compound thought to reduce gut secretions and contractions, slowing down bowel movements ( 12 ). .
Side Effects of Spinach
Eating too much spinach may cause digestive distress and promote the formation of kidney stones due to its high oxalate content.According to a 2015 review published by the Korean Society of Clinical Nutrition, crystals start to form when oxalate concentration is four times above normal.Nuts, potatoes and spinach account for 44 percent of oxalate intake for most Americans, according to a 2014 study published by the Korean Urological Association.The same study suggests that drinking more fluids may lower the risk of kidney stone formation.As noted by the Mayo Clinic, this nutrient promotes digestive health, prevents constipation and slows sugar absorption into your bloodstream.According to an article published by Duke University, eating more than 70 grams of fiber per day may cause bloating, gas, diarrhea, constipation, stomach cramps and other gastrointestinal symptoms.The fiber in spinach can help you maintain a healthy weight, suppress appetite and keep your digestive system running smoothly.However, if you're taking anti-diabetes medications and eating high-fiber foods, you may experience hypoglycemia, or low blood sugar.As WedMD notes, these compounds occur naturally in spinach, eggplant, radishes, cruciferous vegetables, avocados, apples, peanuts and other foods.The most common allergic reactions include nasal congestion, swelling of the face and limbs, headaches, difficulty breathing, skin rash and itching. .
The 17 Best Foods to Relieve Constipation
This may be due to dehydration, a poor diet, medications, illness, diseases affecting the nervous system, or mental disorders.This sugar alcohol is not absorbed well by the body, causing water to be pulled into the colon and leading to a laxative effect in a small number of people ( 4 , 5 ).One older study in 40 people with chronic constipation found that eating 3.5 ounces (100 grams) of prunes per day significantly improved stool frequency and consistency compared with treatment with psyllium, a type of dietary fiber ( 6 ).Another older animal study found that rats fed a diet of apple fiber had increased stool frequency and weight, despite being given morphine, which causes constipation (12).Summary Apples contain pectin, a type of soluble fiber that can soften the stool and promote its movement through the digestive tract.Researchers found doing so led to significant increases in the number of daily bowel movements, compared with a control group ( 18 ).Another study found that eating two kiwis daily for 2 weeks was associated with more bowel movements and looser stools in 11 healthy adults ( 19 ).At the end of the study, participants reported increased frequencies of bowel movements and faster colonic transit times ( 20 ).An enzyme known as actinidin is also hypothesized to be responsible for kiwi’s positive effects on gut motility and bowel habits ( 21 , 22 , 23 ).Summary Kiwis are a good source of fiber and contain actinidin, an enzyme that may improve gut motility and reduce constipation.Another study in 40 people with constipation found that taking 10.6 ounces (300 grams) of fig paste per day for 16 weeks helped speed colonic transit, improve stool consistency, and alleviate stomach discomfort ( 27 ).They can be eaten raw, cooked, or dried and go well with cheese and gamey meats, as well as on pizza, in baked goods, and in salads.Animal studies have shown that naringenin increases fluid secretion into the colon, causing a laxative effect.Summary Citrus fruits like oranges, grapefruits, and mandarins are high in fiber and contain several compounds that can reduce constipation, including pectin and naringenin.Summary Greens like spinach, Brussels sprouts, and broccoli are rich in fiber, which can help add bulk to stools to support regularity.Inulin is a prebiotic, which means it helps stimulate the growth of bacteria in the gut, promoting digestive health.A recent study in 44 healthy adults with constipation found that taking 0.4 ounces (12 grams) of inulin from chicory per day increased stool frequency and softness ( 39 ).Summary Jerusalem artichokes and chicory contain a prebiotic called inulin, which can enhance gut health and improve the frequency and consistency of stool.One older study found that people who ate 10 grams of fiber extracted from artichokes every day for 3 weeks had greater numbers of beneficial Bifidobacteria and Lactobacilli bacteria.A study in rats found that sennoside A from rhubarb works by decreasing levels of aquaporin 3, a protein that regulates the movement of water in the intestines ( 45 ).A lower level of aquaporin 3 means less water is moved from the colon back into the bloodstream, leaving stools softer and promoting bowel movements.Summary Rhubarb is high in fiber and contains sennoside A, a compound that helps soften stools and promote bowel movements.One study looked at the effects of eating sweet potato on people undergoing chemotherapy, which can cause constipation ( 50 ).Summary Sweet potatoes are a great source of insoluble fiber, which can add bulk to stools to prevent constipation.Summary Pulses such as beans, peas, and lentils contain both soluble and insoluble fiber, which can help soften and add bulk to the stool.You can also add them into a smoothie or veggie juice, or mix them into dips, salad dressings, baked goods, or desserts.Summary Chia seeds are loaded with soluble fiber, which forms a gel-like consistency in the digestive tract to soften and ease stool passage.In addition to numerous other health benefits, flaxseeds are rich in both soluble and insoluble dietary fiber, making them an ideal digestive aid ( 58 ).One 2012 study in mice found that those fed a flaxseed-supplemented diet had shortened small intestinal transit time and increased stool weight and frequency ( 60 ).The researchers suggested that insoluble fiber acts like a sponge in the large intestine, retaining water, increasing bulk, and softening the stool.Additionally, short-chain fatty acids are produced during the bacterial fermentation of soluble fiber, which increases motility and stimulates bowel movements ( 60 ).Interestingly, researchers have suggested that flaxseeds’ laxative effect may be attributed to their oil content, which may have lubricant properties ( 60 ).One 2010 study in 51 adults with constipation investigated the effects of eating 8.5 ounces (240 grams) of rye bread per day ( 63 ).Summary Whole grain rye bread is a good source of fiber and has been shown to increase the frequency of bowel movements while also decreasing intestinal transit time.Although more research is needed, two older studies have shown the positive effects of oat bran on bowel function.First, one study from the United Kingdom showed that eating two oat-bran biscuits per day significantly improved the frequency and consistency of bowel movements and reduced pain in participants ages 60–80 ( 66 ).Another study in nursing home residents in Austria found that adding 7–8 grams of oat bran to their diet per day resulted in a significant reduction in laxative use ( 67 ).Summary Oat bran is brimming with fiber and has been shown to improve bowel function and reduce constipation in some older studies.Another study in 45 people with inflammatory bowel disease found that drinking 13.5 ounces (400 mL) of kefir twice daily improved the composition of the gut microbiome and decreased symptoms like bloating ( 69 ). .
Foods That Make You Poop: Tips to Relieve Constipation
In addition to providing the lube to your entire digestive system, water has been shown to enhance the effects of high-fiber diets.But please, before you go and eat 30 prunes in one sitting, keep in mind the extreme discomfort you’ll encounter if you try to introduce too much fiber into your diet at once.Along with endosperm, germ and bran make up a whole grain, providing the fiber necessary for a healthy intestinal bacteria balance that turns your digestive tract into a pooping powerhouse.Whole grains include whole wheat pasta, unrefined oatmeal, brown rice, and quinoa (among many others).Spinach is high in both fiber and magnesium, both of which help the colon flush things through, and have been shown to relieve constipation.Flaxseeds If you can get over the fact that you’re essentially eating birdseed, you’ll realize why flax is so popular in the health world. .
Worst Foods for Constipation
Kings College of London: “The effect of probiotics on functional constipation in adults: a systematic review and meta-analysis of randomized controlled trials”.Mayo Clinic: “Constipation in Children,” “Dehydration,” “Hangovers,” “Low-fiber diet.”.National Health Service in England: “Good foods to help your digestion.”. .
11 Foods That Cause Constipation, Even Though They're Good For
Essentially, constipation is just a slowing down of how fast food can pass through your digestive tract, and there are a variety of reasons this could be the case.Exercise also helps supply the GI tract with blood flow to increase the movement of stool, Judge says.So some gentle exercise like a walk, a light jog, or yoga might help ease constipation without causing more discomfort.1 Cauliflower Anton Mayorov/ Shutterstock Yes, back away from the great white cruciferous veggie when things in the gut are not on the move."Although this versatile veggie has found its way into the health world spotlight, it can cause issues for a constipated digestive system," Judge says.Other cruciferous vegetables include broccoli, asparagus, bok choy, Brussels sprouts, and cabbage, Judge says.2 Onions And Garlic This one is a little counterintuitive, Judge says, since these two flavor staples can be incredible for gut health, because they contain phytonutrients and prebiotics."But, they also contain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which are small components of carbohydrates that are hard to digest," Judge says."Nuts and seeds are good sources of healthy fats, and easy to incorporate into your diet," Judge says."Some people can have constipation when they eat foods that contain gluten, like wheat, barley, rye, spelt, kamut and triticale," nutritionist Ashley Wood, RN, BSN from Demystifying Your Health, LLC, tells Bustle."Dairy foods like cheese are great sources of calcium, but don't necessarily keep things moving in the GI tract," Williams says.The flip-side to the case though is that dairy with live bacteria cultures like yogurt or kefir may actually have a beneficial effect when it comes to alleviating constipation and keeping things running regularly, Williams says."This means that there are a lot of other fruits and produce choices that can provide much more benefit in terms of regularity than a banana.". .
List of foods that can cause constipation and how to prevent it
However, people with digestive or other health conditions may find that eating certain foods can trigger or worsen constipation .Many factors — including diet, lifestyle, stress, and underlying health conditions — can contribute to it.In most healthy people, a single serving of a specific food is unlikely to cause constipation.Occasional constipation is common, and most people will experience it at some point in life.In most healthy people, a single, specific food will not directly cause constipation.People with chronic constipation may also find that specific foods impact their symptoms.It is worth noting that some people with digestive conditions or IBD find that eating high fiber foods can make their symptoms worse.People with IBS and some other digestive conditions may find that foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) worsen their symptoms.This group of carbohydrates can ferment in the digestive system, causing symptoms such as gas, constipation, or diarrhea.People whose bodies have difficulty digesting these foods may feel better by eating a low FODMAP diet, which involves avoiding high FODMAP foods for a set period of time. .
Can vegetables cause digestive issues?
Not only do vegetables give us vast amounts of vitamins and nutrients, but they are a key component for a balanced diet, and low in fats and calories.We need to be mindful of what happens inside our bodies, how we are affected by certain foods, and what we can do to make sure our guts are healthy and happy.If vegetables are low in fat and high in vitamins, why is it that they may cause digestive issues like bloating or constipation?While for some it may be due to an underlying intolerance, for most issues are mainly caused by the high levels of fibre that vegetables contain, a nightmare for those with sensitivities.Soluble fibre is absorbed by bacteria, helping to maintain a balanced microbiome.Broccoli, onions, garlic, sprouts, and cauliflower are all high FODMAP foods and should be avoided by those that suffer frequently from poor gut health.If you don’t know but suspect you might, we encourage you to take a food intolerance test to find out.A true food allergy causes an immune system reaction that affects numerous organs in the body.In contrast, food intolerance symptoms are generally less serious and often limited to digestive problems.Working alongside trained Nutritional Therapists, Lorisian have developed comprehensive programmes to help people balance their diets, optimising their health and wellbeing.Remove any stems or peels, skins or leaves from vegetables that are high in insoluble fibre.If you can’t imagine having to give up broccoli, onion, or garlic, ensuring they’re well-cooked might provide your answer.Dicing, stewing, or any other form of cooking helps the tough nature of the fibre to be softened a little, making it more gentle on your gastrointestinal system as it’s already partly broken down for you. .
7 Foods That Help Your Baby Poop—And 4 That Don't
Apples (especially with the skin on) are high in fiber and can help pull water into your baby’s colon.Learn more about what types of food to start feeding baby once they’re ready to go beyond formula or breastmilk.If your baby is eating a variety of foods, try adding small pieces of broccoli to brown rice or scrambled eggs. .