Foods that cause constipation are basically those foods that are complex and difficult to get digested. They can be divided into three major categories, such as:
The first type of such foods are refined oils, refined flour, processed foods, refined sugars, white rice, white bread etc. All the food items that are pre-packaged and processed are devoid of fibers. Items like pasta, macaroni, biscuits, tortillas, crackers etc are usually made of refined flour. The second category of foods are those that have a high content of hydrogenated and animals fats. The fats in cheese, whole milk, ice-creams, fatty meats, chips etc affect the digestive process. Refined sugar, caffeine and unhealthy drinks such as colas and aerated drinks lead to constipation if they are taken on a regular basis.
Besides the foods that cause constipation, certain wrong practices of eating may lead to irregular bowels problem too. They include:
Eating in-between meals Eating in excess Eating in haste. Eating and drinking together.
The first category of foods that cause constipation includes those foods that are devoid of fibers. This is mainly because fiber plays a vital role in the digestion as well egestion process. It is essential to enhance these two functions thereby preventing constipation.
Fiber is basically of two types, soluble and insoluble.
Also known as roughage it comprises of those parts of plants that are not digested by our bodies. Unlike fats and proteins fibers are not broken down and neither are they digested or absorbed by our body. It does not simply passes out of the body as it seems. While passing out of the body it plays a vital role in the digestive and egestive process.
Insoluble fiber which is found in whole wheat flour, wheat bran, many vegetables and nuts helps push the food via the intestine. It adds bulk to the stool which makes it easy to move forward.
Unlike the insoluble fiber the soluble fiber easily gets dissolved in water and forms a gel. Oats, barley apples, carrots, psyllium etc provide us with soluble fiber. The gel-like substance lowers the cholesterol level and adds bulk to the stool. It helps in the peristalsis or bowel contractions as it provides a grip to the intestinal wall by the bulk. The bulk makes it easy for the intestines to push the food forward towards the rectum.
Along with a high fiber diet it is essential to increase the fluids intake to at least 8-10 glasses. This is mainly because the fiber has a tendency to absorb a lot of water. Hence if there is less water in the body the fiber may not be able to perform its role well. Fluids help in keeping the body well-hydrated.
Dehydration is one of the causes of constipation. Hence fluids play an important role in preventing constipation. Those fluids that dehydrate the body should be avoided.