Constipation is a common problem and it is caused due to the junk food, sedentary lifestyle and stress. You can constipation if it is hard to pass stool or you pass stool fewer than three times a week. According to NIH, around 42 million people are suffering from constipation. Some of the symptoms of constipation are bloating, nausea, difficulty in passing stool, swelling in stomach and stomach pain. You can avoid constipation by eating healthy, well-balanced food and with regular exercise.
Constipation is a condition in which you may have fewer than three bowel movements a week; stools that are hard, dry, or lumpy; stools that are difficult or painful to pass; or a feeling that not all stool has passed. You usually can take steps to prevent or relieve constipation
Eating fiber will help in bowel movement but you also need to drink water and include carbohydrates in your diet. There are also some foods that can worsen your condition. Here is a list of foods you must stay away from if you are constipated.
High in fat, fried foods should be avoided as they are not rich in fiber. Fat present in the fried food also takes longer to process and mobilize from your tummy. It takes longer to digest as compared to fruits and vegetables.
Although rice contains carbohydrate it doesn’t contain fiber like brown rice. White rice sits in your tummy for a longer period. Brown rice is a healthier option but if you are suffering from diarrhea, you should eat white rice.
Avoid alcohol as it can dehydrate you and cause a headache and nausea. If you are drinking sufficient amount of water after a night of drinking alcohol, it can leave you dehydrated and constipated. It is advisable to avoid alcohol if you suffer from constipation often. Also, make sure you are drinking lots of water when you drink alcohol.
Store-bought chips are ultra-processed food and it can also lead to constipation. It is loaded with fat but doesn’t have much fiber and this leads to delayed digestion. You can have high-fiber snacks with reduced fat content instead of high-fat chips.
Make sure to drink enough water and eat fresh fruits and vegetables to prevent constipation.