Constipation is often caused by an unbalanced diet. A simple change in what you eat can alleviate constipation within a few days. The change can be eating more foods that help avoid constipation, or eating fewer foods that are known to cause constipation. The best results are achieved by doing both at the same time.
Eat Fruits and Vegetables
Fruits and vegetables help lubricate the intestinal tract. This moves things along through your digestive system. The more fruits and vegetables you consume, the better. Do not eat them slathered in butter, mayonnaise or cheese. This will negate their constipation-fighting qualities.
Avoid Fat and Oil
Fat and oil clog up the digestive system and contribute to constipation. Avoid fried food and fatty meat, especially deep-fried meat. Choose lean cuts of meat and olive oil. They do not cause constipation when consumed in moderate quantities.
Drink Water
Water keeps things flowing through your digestive tract. The more water you drink, the easier it is for your body to digest food. Drink at least 64 oz. of water every day. Do not replace water with soda, coffee or any other liquid.
Avoid Alcohol
Alcoholic beverages can cause constipation. Adult men should have no more than two alcoholic drinks per day. Adult women should have no more than one.
Eat Fiber
Fiber scrubs the inside of your digestive tract as it moves through your body. This helps clean you out. Foods high in fiber include oatmeal, bran, nuts, soy and whole-wheat products.
Avoid Refined Baking Products
Any food that contains baking soda or baking powder can cause constipation. Also avoid foods containing white flour, white sugar, white rice and yeasted bread. Choose foods made with whole grains, brown rice and honey.
Eat Certain Dairy Products
Yogurt is excellent for avoiding constipation. Bacteria cultures in the yogurt help break down food and assist in the digestive process. Other dairy products, such as cheese and whole milk, actually cause constipation in many people. Avoid them.
Avoid Iron
Too much iron in the body is a known cause of constipation. Beware of multivitamins that contain iron, especially if you are a man. Too much iron is also bad for a man's heart. If you are experiencing constipation, reduce consumption of iron-rich foods, such as oysters, mussels and liver.
Member Comments