Face it — constipation is not fun. Dealing with such irregular bowel movements can lead to bloating, cramps, and general abdominal pain overall. In other words, it can quickly upset your day.
Constipation occurs when stool moves slowly through the digestive tract. This can be caused by a variety of factors related to eating habits and drinking habits.
Continue reading to learn more about eating habits and foods that can make you constipated. And check out the best breakfast habits for a healthy gut for tips on a healthier diet.
If you’re feeling constipated, one of the first questions you can ask yourself is, “Are you getting enough fiber in your diet?”
“Fiber is found in fruits, vegetables, whole grains, nuts, seeds, legumes, legumes and lentils,” he says. Amy Goodson, MS, RD, CSSD, LDAuthor of Sports nutrition playbook, And our members Medical Expert Committee.. “Fiber is not digested, but instead acts as a bulking agent to help” push “intestines. This is useful for regular bowel movements. For this reason, not consuming enough fiber can lead to constipation. The goal is 25 to 38 grams of fiber per day, but as you increase your fiber intake, you also need to increase your fluid intake. “
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In addition to getting plenty of fiber, making sure you’re getting plenty of fluids all day is also important for maintaining regular digestion.
“To keep your stools soft, you need to drink enough water. Dehydration can exacerbate constipation,” says Goodson. “It’s important to drink water regularly. As a rule of thumb, divide your weight by pounds, divide it in half, and drink on the basis of that few ounces throughout the day. Then every 15 to 20 ounces. Add 5-10 ounces of water to the body. Minutes of exercise. “
This may be a surprise to some, but many of the nutrients found in fruits are found in the skin and skin!
“Yes, fruit is a positive addition to your diet, whether you’re peeling it off or not,” says a medical committee expert. Lauren Manaker, MS, RDNAuthor of First Mom’s Pregnancy Cookbook When Increase male fertility.. “But in many fruits, fiber is contained in the skin. Fiber helps prevent constipation, so keeping the skin of pears, apples, and peaches can help keep it in order.”
Unfortunately, eating too much cheese and dairy products can cause constipation in some people.
“Cheese is certainly one of the tastiest foods in the world, but it’s very binding and can lead to constipation,” says Manaker.
If you like cheese (isn’t it?), When eating cheeses such as salads and whole grains, try incorporating fiber-rich foods into your diet and light meals.
Alcohol and coffee do not directly lead to constipation, but one nutritionist warns that the way these beverages interact with your body can lead to constipation for some.
“Alcoholic beverages and caffeine beverages such as coffee, tea and cola can dehydrate the body and prevent waste products from passing through the digestive tract, which can lead to constipation.” Janet Coleman, RD With a consumer mug.
