When you wake up in the morning, and have a good time in the bathroom (we’re talking about the bowel time), you instantly feel better. Lighter, to be precise. But there are times when your gut health doesn’t cooperate. The National Digestive Diseases Clearinghouse has pointed out that about 15 per cent of Americans get constipated, which is a considerable figure.
When you’re constipated, you have difficulty in passing your stools. This can be painful, in some cases. According to Livestrong, if you have less than three bowel movements in a week, then you’re said to be constipated. The important thing to note is that your diet can have a huge impact on constipation. Avoid eating these foods when you’re constipated:
1. Processed foods
Processing foods is already unhealthy, because it often robs the food of its nutrition. That includes fibre, one of the most essential macronutrients. A low-fibre diet is easily the main reason behind constipation. Roughage or fibre helps in adding bulk to your stool. Add oats, citrus, apples, peas to your diet for better bowel movements. To avoid gas or bloating, make sure you drink juice and stay hydrated.
2. Meat and eggs
While they are excellent sources of protein, they might lead to constipation. This happens at the cost of compromising your fibre intake. A study conducted on Korean school kids in 2013 found that those who ate meat in lesser quantities were less likely to be constipated.
3. Dairy products
While yogurt is good for your gut health, eating too much of it can result in constipation. Also, supplement your dairy intake with fibre. Cheese is known to be one of the foods that causes constipation in not just children but adults as well.
Apart from avoiding these, you can also add certain foods for better bowel movements:
- Hot beverages, like milk/tea
- Berries, like blueberries and strawberries
- Vegetables, like kale and lettuce
- Nuts, like walnuts and almonds
- Seeds, like chia seeds and flaxseeds
- Fruits, like papaya and kiwis
- Water, the miracle potion