Fiber plays a very important role in your daily diet. As recommended by nutritionists, it is important to get 20 to 35 grams of fiber a day from plant foods, including both soluble and insoluble fiber. However, it is important for you to avoid a few foods also that may worsen constipation. But there are some common foods that can worsen constipation. Let’s take a look at them:
Some common foods that can worsen constipation are:
1 . Bananas
Unripe bananas are rich in starch that makes the process of digestion difficult. Bananas also contain pectin that draws water from the intestines. So if someone is already dehydrated and is constipated too, bananas will further worsen it. It has been observed that babies also get constipated if they eat too many bananas.
2 . Chewing Gum
A chewing gum is to be chewed not to be swallowed. But even often make this mistake of swallowing it. Chewing gum together with other indigestible foods such as seeds can form a mass that may block the digestive tract and worsen constipation.
3 . White Rice
White rice, the refined form of rice, is devoid of the husk, bran, and the germ which are key components containing all the fiber and nutrients. On the contrast, brown rice help to relieve constipation as they are not processed and are loaded with fiber and nutrients.
4 . Red Meat
Red meat is high in fats and therefore it takes longer for the digestive tract to digest it. Red meat has tough protein fibers that are difficult to digest and therefore have been found to worsen constipation.
5 . White Bread
White bread and other refined flour products such as bagels and pizzas do not have fiber. These foods are heavy in starch and therefore worsen constipation. It is often advised to choose whole grains instead of refined grains.
6 . Dietary Supplements
Many people take iron and calcium supplements in order to stay healthy but these supplements could worsen constipation. If your doctor recommends that you take these supplements, remember to add foods that are high in fiber (whole grains, green veggies, and fruits) to your diet.
7 . Dairy Products
Dairy products such as milk, cheese, yoghurt and ice cream can cause many people to become constipated. It could be due to the lactose present in the dairy products that causes increased gas and bloating.
8 . Fast Foods
White bread, pastries, frozen meals, chips, and hot dogs – all these foods can worsen constipation by slowing down the digestive system. Try snacking on fruits and vegetables and drink enough water to help keep the digestive system working smoothly.