5 Foods That Can Cause Constipation

– Constipation is a common problem that’s typically defined as having fewer than three bowel movements per week. Some foods can help relieve constipation, while others can make it worse. So, in this video, I’m
looking at five foods that are known to cause constipation. (bell tones ringing) Number one, processed grains. Processed grains and
their products are like white bread, white rice, and white pasta, are typically less nutritious than their whole- grain counterparts
and can be more constipating. That’s because the bran and germ parts of the grains are removed
during processing. Now, in particular, the
bran contains fiber, a nutrient that adds bulk to stool and helps it move along. Many studies have linked
a high fiber intake to a lower risk of constipation. In fact, a recent study
reported a one point eight percent lower
likelihood of constipation for every additional gram
of fiber consumed per day. Therefore, people
experiencing constipation may improve by gradually
swapping out their refined, processed grains for more whole grains. Unfortunately, to complicate the issue, although extra fiber is
beneficial for a majority of people, there are definitely people who experience the opposite effect. For them, extra fiber
may worsen constipation, rather than relieve it. If this is you, I guess you should try to gradually reduce, not dramatically, but gradually reduce your fiber
intake to see if that helps. Number two, red meat. Red meat may worsen constipation
for three main reasons. The first is that, it doesn’t contain any fiber, of course, which
adds bulk to stools and typically, helps it move along. Second, red meat may, indirectly, lower an individual’s fiber consumption because they might be eating the meat instead of a high-fiber alternative. This is especially true
if you fill up on meat. If you have a large piece
of meat on your plate and you’re less likely to
eat, you know, vegetables, legumes, or other whole
grains, on your plate. Lastly, unlike other types of meats, such as poultry and fish,
a red meat generally contains higher amounts of fat and high-fat foods take longer
for the body to digest. In some cases, this may
increase the likelihood of constipation even further. Those with constipation
may greatly benefit from replacing some of the red meat in their diet with high-protein and high-fiber alternatives, like
beans, legumes, and peas. Number three, fried or fast-foods. Eating large amounts
of fried or fast-foods is also probably going to increase your risk of constipation. Now, that’s because the 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. Fast-food snacks like
chips, cookies, chocolate, and ice cream may also
replace more fiber-rich snack options, such as
fruits and vegetables, in a person’s diet. And interestingly, many people believe chocolate is one of the main
causes of their constipation. Now, that’s never been tested
in a good study, though, so I can’t say if it’s true. Number four, milk and dairy products. Dairy appears to be another common cause of constipation, at least for some people. Infants, toddlers, and children appear particularly at risk,
possibly due to a sensitivity to the protein found in cow’s milk. 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. In a recent study, children
age one to 12, with chronic constipation, drank
cow’s milk for a period of time. The cow’s milk was then
replaced by soy milk for a subsequent period of time. Now, nine of the 30 children in the study experienced constipation relief when cow’s milk was replaced by soy milk. There are many anecdotal
reports of similar experiences in adults, but the vast majority of research, at the moment, is on children, not the older population. It’s worth noting that those
who are lactose-intolerant, so intolerant to the sugar in
milk rather than the protein, are more likely to experience diarrhea than constipation after they have dairy. Number five, unripe bananas. While ripe bananas can help
with constipation, typically, unripe bananas have the opposite effect. That’s because unripe bananas contain more resistant starch, a compound that is harder for the body to digest. Now, during the ripening process, resistant starch is converted
into natural sugars, which are much easier to digest. Now, unripe bananas also
contain higher amounts of tannins, a compound thought to reduce the speed at which food
passes through the gut. Most people eat bananas quite well before they actually reach
their prime ripeness, so if you do wanna relieve constipation, and you eat bananas, it’s a good idea to wait until they’re really ripe first. Thanks for watching. Make sure to give this video a thumbs up if you found it informative and don’t forget to subscribe to Healthline’s Authority Nutrition YouTube channel by clicking the red subscribe
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