foods that cause constipation

February 10 ,Kathmandu. According to a report published in the National Library of Medicine, 21% of people around the world suffer from constipation. According to the 2018 Gut Health Survey, 22% of adults in India suffer from constipation. Of these, 59% people complain of severe constipation.

Our bad lifestyle is the main reason for this. The basis of this is our food. Every bite of food decides whether constipation will occur or not. If there is not enough fiber in the food, it can cause constipation. Not drinking enough water can also cause this problem. This can cause bloating and gas in the stomach and can also cause pain.

Physical and mental health is affected due to constipation as the stomach is not clear. This can affect daily tasks. Productivity in office work can also decrease.

What is constipation?

Constipation simply means that the stomach is not getting cleaned. The waste of the food we have eaten is stuck in the stomach.

Understand it like this, when we eat something, it passes from our stomach through the small intestine to the large intestine. The small intestine absorbs nutrients from the food and sends it to the large intestine. The large intestine absorbs water from it and it turns into thick poop.

If the amount of fiber in the food is less, then the food moves very slowly in the digestive system. During this time, the large intestine absorbs more water. Due to this, the poop becomes dry and tight and gets stuck. If you have drunk less water, then it can be more difficult.

Some common questions and answers related to constipation

Is constipation something to be afraid of?

No, constipation is very common. Almost everyone in the world complains of constipation at some point in their lives. Constipation can occur due to poor lifestyle or not eating enough fiber-rich food. If someone is getting constipation frequently, it means that the digestive system is not working properly or the food choices are very poor.

If someone is suffering from constipation for a very long time, then it can be due to some serious health problem. In such a situation, instead of ignoring constipation, consult a doctor.

Can eating too much fiber also cause constipation?

If the amount of insoluble fiber in the food is too much, then it can slow down the bowel movement. This can cause stomach related problems and constipation.

Usually, in case of chronic constipation, consuming high-fibre foods increases the problem of constipation. In such cases, consult a doctor before including high-fibre foods in your diet.

Which foods should be avoided in case of constipation?

If someone has constipation problem then he should avoid such foods which have more fat and less fiber-

They have a lot of fat and less fiber. Therefore, they are difficult to digest and can cause constipation.

 Can drinking almond milk also cause constipation?

Almond milk is generally safe. Almonds are high in fat and low in fiber. Almonds are not usually the main cause of constipation. However, if you buy almond milk from the market, it may cause constipation due to chemicals and fortifiers like calcium carbonate present in it.

Can eating chicken cause constipation?

Chicken does not always cause constipation because it contains lean protein along with some fiber. However, this does not mean that eating chicken can relieve constipation. If you are eating chicken, then you should also include vegetables, whole grains and fruits in your diet to avoid constipation. Also, you should drink 7-8 glasses of water a day.

What foods can help relieve constipation?

Eating all these things can provide relief from constipation-

Fruits: Papaya, apple, pineapple, kiwi, grapes and guava.

Vegetables: Carrot, spinach, lemon, cabbage, broccoli, beetroot and ladyfinger.

Seeds: Chia seeds, flax seeds, pumpkin seeds, sprouts.

Cereals: oats, bran flour.

Dairy products: Buttermilk, curd and ghee.

When is it necessary to consult a doctor in case of constipation?

If you have constipation in these conditions, then definitely consult a doctor-