According to Dr. John Anne in an article for "American Chronicle," constipation means having fewer than three bowel movements per week--unless that is your normal routine. Dr. Anne advises avoiding laxatives, which can condition your system to need them in order to function. Focus instead on diet to regulate yourself. The National Digestive Diseases Information Clearinghouse also advises exercising 20 to 30 minutes per day to keep your digestive system active, and drinking plenty of fluids. Consult your doctor if your problem lasts for more than a short period of time or is recurrent.
Dairy Products
Dr. Anne says both milk and cheese can cause constipation. The Colon Health Advice website lists yogurt as potentially causing constipation, as well. Dairy products tend to be rich in calcium, which can absorb water from the intestines, causing hard, dry stools that are difficult to pass.
Greasy Foods
Greasy foods include pizza and chips, as well as all fried foods and foods high in fat content. Fatty foods and junk foods are usually low in fiber, and fiber is necessary to keep your bowels moving, according to MayoClinic.com.
Prepared and Processed Foods
If it comes in a box, it is probably not good for you, says Dr. Anne. Colon-Health-Advice.com also warns against processed foods, which may cause constipation because they do not contain enough fiber. The Health Care Center suggests checking the label of any packaged food product to determine the fiber content. MayoClinic.com recommends consuming 20 to 35 grams of fiber per day, so look for foods that meet a reasonable amount of your daily needs.
Meat, Poultry and Fish
Red meat can cause constipation, according to Dr. Anne. Colon-Health-Advice.com adds poultry and fish as constipating when eaten hot. Since eliminating all these foods from the diet might be unrealistic for non-vegetarians, the Health Care Center recommends eating meat, fish and poultry in moderate amounts and balancing them with high-fiber foods in the same meal, such as most vegetables and some fruits.
Beans
While beans are generally healthy, Dr. Anne says that dried beans can cause constipation. Beans high in carbohydrates are more difficult to digest and might cause constipation, according to the Health Care Center. A 1-cup serving of canned baked beans contains 53.7 g of carbohydrates, and the same serving of red kidney beans has 42 g.
Desserts
Unfortunately, many desserts, such as ice cream, cakes, cookies and pastries, may cause constipation. MayoClinic.com says that foods high in sugar tend to be low in fiber, which is necessary to move waste through your bowels.
References
- American Chronicle: Foods That Cause Constipation--Things to Be Avoided; Dr. John Anne; Oct. 1, 2007
- Colon-Health-Advice.com: Discover the Foods That Cause Constipation and What to Do About Them
- The Health Care Center: Guide to Foods That Cause Constipation
- National Digestive Diseases Information Clearinghouse: What I Need to Know About Constipation
- MayoClinic.com: Constipation
