Constipation occurs when food remains in the large intestines for too long. For most people, this translates into having three or fewer bowel movements per week. This can create a bloated feeling, lack of energy and irritability. Although stress plays an important role in constipation, the No. 1 cause is generally an unhealthy, low-fiber diet. Many foods in the typical westernized diet consists of low-fiber foods, especially the popular breakfast choice, the bagel.
White Flour
Plain bagels are generally made from processed, white flour that contains less fiber and nutrients than the original wheat flour. White flour is created by removing the germ and bran, which contains the oil and fiber, through a process called milling. Chemicals are often used to further the processing of the wheat flour and create a longer shelf life for flour products. The germ and bran contain important nutrients like fiber, iron and B vitamins that are stripped during the white flour process. Enriched flour consists of adding these vitamins back into the finished product.
Constipation and White Flour
White flour lacks the bulk and dietary fiber to pass quickly through the large intestines. When stool remains too long in the large intestines, too much water is removed and the stool becomes dry, hard and painful to pass, resulting in constipation. Increasing your dietary fiber and water intake can sufficiently soften your stool and make for an easier elimination.
Bagel Toppings
Although the white, processed flour in bagels can significantly contribute to constipation, the popular toppings eaten with bagels can also be a factor. Such dairy products like cheese, cream cheese and butter do not contain dietary fiber. They also have a high fat content, which contributes to a higher caloric intake. Try healthier topping alternatives, such as fruits, vegetables, nut butters, hummus or avocado.
Whole-wheat Bagels
A healthy alternative to plain, white-flour bagels are bagels made with whole-wheat flour. Whole-wheat flour and whole grains have been shown to help constipation, lower cholesterol and reduce the risk of cardiovascular disease. Another alternative to increase your fiber intake with bagels is to consume those with added fruits or vegetables, such as raisins, blueberries and onions. Ask your bagel provider if the whole-wheat bagels are made entirely with whole-wheat flour, since some whole-wheat bagels may be made with a mixture of wheat and white flour.
