Tips To Avoid Food Due To Constipation – And The Worst
Best Foods To Avoid Constipation
“Most people are not aware that if you eat a bunch of rhubarb, it makes you go to
the bathroom,” Chey says. The senna and cascara compounds found in rhubarb can
act as a natural laxative, he explains. Check out these 6 quick ideas for rhubarb.
Like rhubarb, aloe contains gut-flushing senna and cascara. Pro tip: Add aloe to your
smoothie or salad to get your GI train rolling again.
The enzymes in your digestive system can’t break down fiber, which is why fiber
helps you stay regular, Beyder explains. A cooked artichoke packs a whopping 10
grams of fiber. Research from the World Journal of Gastroenterology shows insoluble
fiber—the kind in ‘chokes—has a bulking action that produces more consistent
Lentils and black beans pack a hefty amount of fiber into small packages. A cooked
cup of each yields 15 grams or more, according to resources from Mayo Clinic.
You may still be able to pick up peaches at your local outdoor market. Chey says
these and other “market fruits”—stuff you’d typically find at farmers’ markets, as
opposed to bananas, kiwis, and tropical fruits—often contain sugars that are not well
absorbed, and so help move waste through your system.
Chey says nuts are a great source of—you guessed it—fiber. Nuts are also healthy
sources of magnesium. That’s big, because a diet low in magnesium may contribute
to constipation for those who also have a relatively low intake of dietary fiber,
according to research published in the European Journal of Clinical Nutrition.
Just 10 grapes provide 2.6 grams of fiber, Beyder says. Popping these as an
afternoon snack is an easy way to smooth out your regularity issues.
For those in climates where apple-picking season is in full force, rejoice! Beyder says
apples are a solid fiber source. A medium-size apple contains 4.4 grams, according to
9. Whole Grains
Oats, bran, barley, brown rice, and rye are all fiber champs. (Check out this easy
guide to cooking whole grains.) Among whole grain breads, rye in particular relieves
mild constipation, per a 2010 study from Finland. To spot foods with lots of whole
grains, look for the Whole Grain Council’s stamp of approval.
Caffeine is a stimulant that causes the smooth muscle cells that populate your GI
tract to contract, Beyder explains. That’s why your first sip of coffee may send you
scurrying to the restroom. But be careful: Caffeine can be mildly dehydrating. If
you’re already constipated, drinking coffee could make your problem worse .
Ways to Get More Fruits