Let’s be honest-To be constipated it’s not fun. Dealing with irregular bowel movements like this can lead to bloating, cramps, and general stomach pain in general. In other words, it can quickly derail your day.
Constipation It occurs when stool moves too slowly through the digestive tract, which can be due to a number of factors related to your eating or drinking habits.
Read on to learn more about eating habits and foods that can make you constipated. And for more tips on healthy eating, check out The best breakfast habits for a healthy gut.
If you feel constipated, one of the first things you can ask yourself is “am I getting enough fiber in my diet?
“Fiber found in fruits, vegetables, whole grains, nuts, seeds, beans, legumes and lentils,” says Amy Goodson, MS, DR, CSSD, LDauthor of The Sports Nutrition Playbook, and member of our board of medical experts. “Fiber isn’t digested, but instead works as a bulking agent to help ‘push things’ through the intestine, which helps with regular bowel movements. Because of this, you don’t get enough fiber can lead to constipation. The goal is to eat 25 to 38 grams of fiber per day, but as you increase your fiber intake, you should also increase your water intake.”
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In addition to getting plenty of fiber, make sure you’re drinking a lot of water throughout the day will also be crucial in keeping your digestion regular.
“You need to drink enough water to help keep your stool soft. if you are dehydratedThis can increase constipation,” says Goodson. “The key is to drink fluids regularly. A general rule of thumb is to take your weight in pounds and divide it in half and drink that number of ounces as a basis throughout the day. Then add 5 to 10 ounces of water for every 15 to 20 minutes of exercise.”
This may come as a surprise to some people, but many of the nutrients found in Fruit are found in the skin or shell!
“Yes, fruit is a positive addition to your diet, regardless of whether you’re peeling it or not,” says one medical board expert. Lauren Manaker, MS, RDNauthor of The new mom’s pregnancy cookbook Y Feeding Male Fertility. “But for many fruits, the fiber is found in the skin. And since fiber can help prevent constipation, keeping the skin in its pearsapples and peaches can help you stay regular.”
Unfortunately, eat too much cheese o Dairy products can cause constipation in some people.
“Sure, cheese is one of the most delicious foods out there. But it can be quite binding and lead to constipation,” says Manaker.
if you are a cheese lover (Who doesn’t?) Try incorporating some high-fiber foods into your meal or snack when you eat cheese, like a salad or whole grains.
While alcohol and coffee does not directly lead to constipation, one dietitian warns that the way these beverages interact with your body can lead to constipation for some people.
“Alcoholic drinks and caffeinated beverages such as coffee, tea, and colas have a dehydrating effect on the body, which can contribute to constipation by making it harder for waste material to pass through the digestive tract,” says Janet Coleman, Dr. with the consumer magazine.
