Introduction
If you’re having trouble with constipation, it may be time to take a look at your eating habits. Dietitians say that certain foods can contribute to constipation, while others can help keep your digestive system running smoothly. In this article, we’ll discuss five eating habits that can make you constipated, according to dietitians. We’ll also provide tips on what to eat instead to help keep your digestive system running smoothly. So, if you’re looking for ways to improve your digestive health, read on to learn more about the eating habits that could be making you constipated.
5 Eating Habits Making You Constipated, Say Dietitians — Eat This Not That
Constipation is a common digestive issue that can be caused by a variety of factors, including diet. If you’re struggling with constipation, it’s important to take a look at your eating habits and make some changes. Here are five eating habits that can make you constipated, according to dietitians.
1. Eating Too Much Processed Food
Processed foods are often low in fiber, which is essential for keeping your digestive system running smoothly. Eating too much processed food can lead to constipation, so it’s important to limit your intake of these foods and focus on eating more whole, unprocessed foods.
2. Not Drinking Enough Water
Water is essential for keeping your digestive system running smoothly. When you don’t drink enough water, your body can’t properly break down food, which can lead to constipation. Make sure you’re drinking enough water throughout the day to keep your digestive system running smoothly.
3. Eating Too Much Dairy
Dairy products can be a great source of calcium and other nutrients, but eating too much dairy can lead to constipation. Dairy products can be difficult for the body to digest, so it’s important to limit your intake of dairy products if you’re struggling with constipation.
4. Eating Too Much Red Meat
Red meat is a great source of protein, but it can also be difficult for the body to digest. Eating too much red meat can lead to constipation, so it’s important to limit your intake of red meat and focus on eating leaner proteins like fish, poultry, and beans.
5. Eating Too Much Refined Sugar
Refined sugar can be found in many processed foods and can be difficult for the body to digest. Eating too much refined sugar can lead to constipation, so it’s important to limit your intake of these foods and focus on eating more whole, unprocessed foods.
If you’re struggling with constipation, it’s important to take a look at your eating habits and make some changes. Eating a balanced diet that includes plenty of fiber-rich foods, drinking enough water, and limiting your intake of processed foods, dairy, red meat, and refined sugar can help keep your digestive system running smoothly.
Let’s face it—being constipated is no fun. Dealing with irregular bowel movements like this can lead to bloating, cramps, and overall general stomach pain. In other words, it can quickly derail your day.
Constipation occurs when your stool is moving too slowly through your digestive tract, which can be caused by a number of factors related to your eating or drinking habits.
Continue reading to learn more about the eating habits and food that can make you constipated. And for more healthy eating tips, check out Best Breakfast Habits for a Healthy Gut.
If you’re feeling constipated, one of the first things you can ask yourself is “am I getting enough fiber in my diet?”
“Fiber is found in fruit, veggies, whole grains, nuts, seeds, beans, legumes, and lentils,” says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook, and a member of our medical expert board. “Fiber doesn’t digest but instead works as a bulking agent to help ‘push stuff through’ your gut, which helps with regular bowel movements. Because of this, not consuming enough fiber can lead to constipation. The goal is to eat 25 to 38 grams of fiber per day, but as you increase fiber intake, you need to increase your water intake as well.”
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Along with getting plenty of fiber, making sure you’re drinking plenty of water throughout the day is also going to be crucial for keeping your digestion regular.
“Drinking adequate water is necessary to help stools stay soft. If you are dehydrated, this can magnify constipation,” says Goodson. “The key is to drink fluids regularly. A rule of thumb is to take your weight in pounds and divide that in half and drink that many ounces as a base throughout the day. Then add 5 to 10 ounces of water for every 15 to 20 minutes of exercise.”
This one might come as a surprise to some people, but a lot of the nutrients found in fruit are located in the skin or peel!
“Yes, fruit is a positive addition to your diet, regardless of whether you are peeling it or not,” says medical board expert Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility. “But for many fruits, the fiber is found in the peel. And since fiber can help prevent constipation, keeping the skin on your pears, apples, and peaches can help you stay regular.”
Unfortunately, eating too much cheese or dairy can cause some people to have constipation.
“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’re a cheese lover (who isn’t?) try incorporating some fiber-heavy foods into your meal or snack when you eat cheese, such as a salad or whole grains.
While alcohol and coffee don’t directly lead to constipation, one dietitian warns that the way these beverages interact with your body may lead to constipation for some.
“Alcoholic beverages and caffeinated drinks such as coffee, tea, and colas have a dehydrating effect on the body, which can contribute to constipation by making it more difficult for waste material to move through the digestive tract,” says Janet Coleman, RD with The Consumer Mag.