We talked about what to do when we get ‘the runs’ but let’s cover the opposite side of this story. If we are constipated, we must always consider what we are putting into our mouth that ends up getting stuck and spending too much time in our digestive system. See also our other blog on ‘How many poos are normal’
Food that are classified as constipating are:
Eggs
Eggs are on top of my list as they are the most constipating food you can eat. The egg white contains protein yes, but it comes with no fibre and the egg yolk is high in fat and cholesterol.
Coffee and alcohol
Traditionally in Italy, they serve a big glass of water with a little cappuccino. Yes, that little cup of coffee takes out about the same amount of liquid as the big glass of water. So, coffee and alcohol both dehydrate which mean there is less fluid in your digestive system. This causes the slowing down and removal of waste material from the body which can cause constipation. Alcohol can also slow down the digestion and irritate your bowels.
White bread
As white bread is made from low-fibre, heavily processed white flour it can give you dry and hard stools. Any bread containing gluten is considered bad news for constipation. If you are into bread, choose the gluten free option with buckwheat, millet, quinoa, flaxseed, lupin and tapioca to support your toilet visits to go smoothly.
Dairy
If constipation is an issue, consider reducing your dairy intake, especially cheese and milk, as much as possible -> none being best as they can block you up. Try unsweetened soymilk and almond milk instead if you are using milk.
Fast food and prepared foods
Research shows that eating fast food comes with risks like obesity, depression, insulin resistance, nutrient deficiency, high cholesterol, type 2 diabetes, digestive issues, stroke, cancer, various cardiovascular conditions, kidney damage, liver disease, premature aging, early death, dental cavities and constipation.
This is because most fast food is high in sugar, salt, saturated fat, trans fats, processed ingredients, and calories and low in nutrients.
Prepared meals are mostly low in fibre and nutrients and include all the same ingredients mentioned above. By slowing down and taking the time to cook your meals from scratch you might speed up your digestion.
Cupcakes
With low fibre and fluids and highly processed sugar, fat and additives, cupcakes will contribute to any trouble you may experience keeping things moving through your digestive system. Pastries, cookies and other baked supermarket products will do the same. If you are after a yummy and healthy dessert that does not block you up and your tummy will love too, consider a low sugary fruit-salad with flaxseed meal, chia seeds and pepitas.
Meat
Meat is another hard to digest food because it contains fat, protein, and is high in iron but has no fibre at all. Therefore, it can sit in your digestive system for a long time and cause constipation and other health issues.
Deep fried food
If you are having a tough time on the toilet, reconsider having any deep-fried foods as they are full of fat and therefore hard to digest. When food takes a long time to move through your digestive system, it uses up too much water and this makes your stool dry and hard.
White Rice
Removing the husk, bran and germ from rice removes all fibre and unfortunately all nutrients too and this can, as with all low-no fibre food, lead to constipation. If you enjoy eating rice; try brown, red and black rice or switch to quinoa instead. Another disadvantage of eating white rice is that it converts to sugar in the body, something which quinoa does not do due to its higher protein content.
Chewing gum
It won’t take years to digest if you swallow a piece of chewing gum but if you continue to swallow it, then it can create a mass together with other indigestible and hard to digest food and in rare cases block your digestive system.
Warning children under the age of 5 should not chew gum.
Chocolate
Yes, chocolate is another No-No when it comes to constipation and this is be especially intense for those suffering from irritable bowel disease (IBS). Because of the high amount of hard to digest fat, added sugar and milk and the dehydrating effect of caffeine in the chocolate, it is one of the foods that slow down the digestive process, therefore avoid when dealing with constipation. In research patients with chronic constipation often nominate chocolate as one of the foods that trigger it.
Good news for chocolate lovers is that 100% cacao supports people with constipation issues.
Persimmon
That yummy orange fruit that is well known in many parts of the world originated in China and spread through Asia to the middle east and Mediterranean. Today is it readily available worldwide. When sweet, persimmons are to be enjoyed but in their astringent stage they contain a high level of phyto-nutrients that can slow down the digestive system and aggravate constipation.
Bananas
As we use bananas as one of the foods which support and bind when dealing with ‘the runs/diarrhoea’, it is definitely a No-No when it comes to constipation. As banana contains fibre that binds fluid in the digestive system, it can make constipation worse.
Babies in particular may become constipated when eating too much banana so mixing it with a variety of fruits would be the key.
Flaxseed meal
Don’t get me wrong, Flaxseed meal is great for our digestive system, providing us with high amounts of easy to digest protein and omega 3. It’s great to bind all those nasty build ups we can hold onto in our digestive system but if you are dehydrated, a lot of extra hydration is required to support and break the constipation.
