Almost one in three adults suffers from constipation. In most cases the problem is in the diet. The problem may be specific, or a permanently unbalanced diet, poor in fiber, may be promoting slow intestinal transit. Hydration and exercise are other influencing factors.

However, although some foods promote constipation more than others, It all depends on diet and lifestyle. A person who exercises a lot and stays hydrated will probably not notice the astringent effect of some products. In any case, when you are going through an episode of constipation, it is advisable to avoid them until your transit regularizes.

1. Alcoholic drinks

Alcohol is a common reason for constipation as it has a diuretic and dehydrating effect. It blocks a hormone (vasopressin) that protects the body from dehydration. Alcohol dries out the body, including the intestines. As a result, bowel movement is not as good as one would like.

Alcohol also damages the flora, It damages the intestinal mucosa and promotes the development of hyperpermeable gut syndrome. This disorder can manifest itself in a wide variety of symptoms such as constipation, diarrhea or diseases that at first glance have nothing to do with the digestive system (allergies, autoimmune diseases, etc.).

The effect of alcohol on digestion varies from person to person, but when you are constipated you should always avoid alcohol and increase your water intake.

2. White bread

White or refined flours lack fiber, which will not be present in processed products, such as bread, biscuits, cookies, pastries, etc. All these products promote constipation.

On the other hand, whole wheat flours and the products made with them are rich in fiber, which increases the volume of stool, stimulates intestinal peristalsis and, therefore, accelerates the excretion of feces. Each additional gram of fiber reduces the risk of constipation by 1.8%.

fiber consumption It should always be accompanied by plenty of drink. If you take a fiber supplement and don’t drink enough, it’s constipation, in fact, it can get worse.

3. Milk and dairy products

Dairy products can cause diarrhea in some people, especially if they are lactose intolerant. However, for many more people, dairy products contribute to constipation. In children, the reason for milk-related constipation could be due to milk protein intolerance.

One study found that when these children avoid dairy products, their constipation improved. There are also numerous similar reports with adults, so definitely It is worth avoiding dairy products in case of chronic constipation. Dairy products do not necessarily have to be replaced by soy products. Currently there are many milk substitutes based on cereals or nuts.

4. The meat

Meat has no fiber, so it does not contain any substances that promote digestion. If you eat meat with chips, pasta or white rice and avoid salads and vegetables, sooner or later you will suffer from constipation.

Since red meat often contains more fat than white meat or fish and fat slows down the digestion process, it is considered that red meat causes more constipation than other meats or fish, although these, naturally, do not have fiber either. instead of meat it is advisable to consume legumes, that provide protein and also fiber.

5. Fried and fast foods

People who eat fried or fast food whenever they can increase the risk of becoming victims of chronic constipation. Fried foods are usually high in fat, salt and sugar, and at the same time low in fiber and nutrients.

The high salt content and, at the same time, the lack of water in fast food dries out the stool, because the body has to dilute the salt and to do so it extracts water from the intestines.

6. Persimmons and green bananas

Persimmons are apple-sized red or orange fruits that come from East Asia, but have also long thrived in the Mediterranean region.

The fruit in general is indicated against constipation, but if eaten underripe persimmons It can help because they are very rich in tannins, compounds that stop the secretion of intestinal mucus and slow down peristalsis.

Something similar happens with green bananas. In this case, they are very rich in resistant starch, which is difficult for some digestive systems to handle. Ripe bananas can also cause constipation in babies.

7. Eggs

Hard-boiled eggs, in particular, can cause constipation in some people. If you want to eat eggs, then don’t do it with cheese sandwiches, but with a salad or a plate of vegetables, which could compensate for the dryness and lack of fiber in the eggs.

8. Coffee and tea

Both coffee and tea They contain tannins and caffeine. Both substances can promote constipation, especially if they are left sitting for too long.

9. Some supplements

If you suffer from constipation and at the same time regularly take certain nutritional supplements, check to see if these are what are contributing to your constipation. Iron supplements, for example, can quickly cause constipation. Calcium supplements can do this too.

Scientific references:

The 10 best foods against constipation if you have trouble going to the bathroom