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You May Not Know These 8 Foods Are Causing Constipation

You May Not Know These 8 Foods Are Causing Constipation

Constipation.

Not a topic that many would like to talk about, despite the fact that approximately 15 percent of Americans experience it.

Constipation is defined by having fewer than three bowel movements per week or painful and difficult bathroom breaks. Diet plays a significant role in constipation, so knowing which foods are more likely to cause this problem and which can limit your risk can provide you with some relief.

1. Dairy

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    A diet high in cheese and other low-fiber/high-fat foods such as eggs, cheese, and meat can impact digestion. Cutting down on the intake of dairy and mixing in salads and other foods with high fiber, can help ease constipation. Dairy can lead to constipation due to the to the high-fat and low-fiber content.

    2. Chips

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      Snacks like potato chips are constipating also due to the low fiber content. Chips, like dairy, are high-fat foods that delay digestion, leading to a full-stomach feeling that mirrors constipation.

      2. Red Meat

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        Though red meat by itself isn’t a specific cause of constipation, the problem is that red meat takes the place of fiber-rich options in our diet when it’s consumed regularly. “Several servings of red meat per week may lead to a backed-up feeling,” Dr. Spielmann says. Instead of adding more foods that cause constipation to your meal, make sure that your steak comes with plenty of fiber-rich foods, like a baked potato (eat the skin) and a large salad for constipation relief.

        3. Bananas

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          Not all bananas are created equal. Depending on the type, bananas can be nutritional or constipating. Unripened, green bananas are constipating while ripe bananas are high in soluble fiber that aid with bowel movement and cleansing. For relief, pick bananas that are ripe.

          4. Cookies

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            Cookies are defined as refined carbohydrates, like pastries, cakes, and many crackers. With this, they are low in fiber and high in fat. It is best to reduce your intake refined carbohydrates in favor of higher-fiber dessert or snack choices, such as fresh fruit.

            5. Frozen Dinners

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              Frozen dinners are very convenient. They can save time in preparing meals, and can be prepared with limited culinary skills. These dinners are almost always low in fiber and often high in fat. Also due to preservation practices for the food, they are usually high in sodium. High sodium content concentrates the water in our bodies, keeping it from pushing waste through the body. Keep these constipating foods to a minimum.

              6. Chocolate

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                Moderate chocolate intake has been shown to be healthy, loaded with antioxidants, and can increase our mood. Although, large amounts of chocolate can slow the digestion process. It is thought to slow down muscle contractions and bowel movements.

                In one study, researchers in Germany asked people who had constipation to name the foods they thought caused it. Large amounts of chocolate was mentioned most frequently.

                7. Bread

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                  Breads made from wheat or rye are rich in fructans. At times the body does not effectively digest and absorb fructan-containing foods and as a result, bacteria in your colon ferment the fructans, start creating gas. Extra water and gas present in your intestines can cause abdominal discomfort, pain, cramping and changes in the regularity or consistency of your bowel movements. Gluten is also a protein found in breads containing wheat flour, rye flour and barley flour. Foods made from gluten-containing grains can be especially problematic for people with celiac disease, which affects 3 million Americans, or gluten intolerance, which affects 18 million Americans, according to the University of Maryland Medical Center.

                  Avoiding Constipation

                  Make sure to get 25 to 35 grams of fiber a day. This is the ideal amount for your intestine to regulate the bowel movement. Also, drink lots of water to help the digestion process. Make sure to consume 64 ounces of water on a daily basis to help prevent constipation.

                  These statements are not intended to diagnose, treat and cure or prevent disease. Always consult with your professional health care provider before initiating or modifying your exercise and diet plan.

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                  Last Updated on June 19, 2019

                  How to Practice Positive Meditation in 2 Simple Steps

                  How to Practice Positive Meditation in 2 Simple Steps

                  Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

                  But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

                  No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

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                  When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

                  1. Relax as You Meditate

                  A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

                  Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

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                  Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

                  2. Practice Daily Affirmations

                  Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

                  What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

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                  So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

                  1. Use first person pronouns in your message (I)
                  2. Use present tense (I have)
                  3. Use positive messages (I am happy)
                  4. Repeat your affirmations on a consistent basis

                  Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

                  Here’s an example of a “success affirmation” you can use on a daily basis:

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                  I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
                  My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

                  You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

                  Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

                  Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

                  More About Positive Thinking

                  Featured photo credit: Jacob Townsend via unsplash.com

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