Constipation is an unpleasant experience that can result when food becomes impacted in your intestines or colon. This happens when your stools lose water and become dry, hard and grueling to excrete. Chronic constipation can cause serious gastrointestinal disorders, including hemorrhoids and diverticulosis. Certain foods can increase your risk of constipation, especially if you do not drink sufficient fluids. Consult your nutritionist about foods that make your intestines or colon impacted.
Processed Foods
Processed foods, such as breads, cakes, cookies, potato and corn chips and refined grains are low in in fiber and can increase your risk of constipation. Fiber is an indigestible substance that your body uses to help transit waste through your intestinal tract. Foods low in fiber transit through your intestinal tract much slower than foods that contain higher amounts of fiber. Research by scientists at the National Institute of Health and Nutrition in Tokyo, Japan and published in the "Journal of Nutritional Science and Vitaminology" in 2007 found that eating bread and confectioneries are associated with constipation in young Japanese women.
Meat
Red meat, poultry and pork contain little fiber and may increase your risk of impaction of your intestines and colon. Meat is often cooked and served with salt, which contains sodium and can pull out water from the small intestine and colon, exacerbating the risk of constipation. Eating red meat may also increase your risk of colon cancer, in part because it is low in fiber. Research by scientists at Harvard School of Public Health in Boston, Massachusetts and published in the "Journal of the American Medical Association" in 2005, found a low dietary fiber diet increases the risk of colorectal cancer.
Dairy
Dairy foods, such as milk, cheese, butter, yogurt, sour cream and ice cream, are low in fiber and can cause your intestines and colon to become impacted. Research by scientists at the University of Surrey in Guildford, Surrey, England and published in the "Journal of Pediatrics and Child Health" in 2008 discovered that milk intake among constipated children is higher than milk intake in non-constipated children. Dairy contains high concentrations of calcium, a mineral that may reduce the risk of colon cancer, according to research by scientists at the Fred Hutchinson Cancer Research Center in Seattle, Washington and published in "Cancer Causes and Control" in May 2000. Nonetheless, it may be better to obtain calcium from high fiber foods, such as almonds and green leafy vegetables, to lower the risk of constipation.
Alcohol, Coffee and Tea
Alcohol and caffeine from coffee and tea and alcohol are diuretics, substances that increase your excretion of urine. Removing water from your body increases your risk that your stools will become hard and dry and will cause your small intestine and colon to become impacted. If you drink alcohol, coffee or tea, drink extra water throughout the day to lower your risk of constipation.
References
- National Institute of Diabetes and Digestive and Kidney Diseases; What I Need to Know About Constipation; 2008
- National Institute of Diabetes and Digestive and Kidney Diseases; What I Need to Know About Diverticular Disease; 2007
- "Journal of Nutritional Science and Vitaminology"; Food Intake and Functional Constipation: A Cross-Sectional Study of 3,835 Japanese Women Aged 18-20 Years; Kentaro Murakami, et al.; Feb 2007
- Healthcastle Nutrition; Low Fiber Foods; 2006
- Oncology Times; Mounting Evidence That Low Dietary Fiber Intake in Red Meat Lovers Raises Risk of Colon Cancer; 2006
- "Journal of the American Medical Association"; Fiber Cancer; Yikyung Park, et al.; Dec 14 2005
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