Constipation is when organic waste is released irregularly and slowly, preventing the person from having a normal bowel movement.
There are several factors that can cause constipation and inflammation. But the main ones include stress, lack of physical activity, low fluid intake, and eating food that provides very little fibre. Fibre not only makes you feel fuller but also keeps your gut system healthy. People who consume fibre are less likely to suffer from heart disease, stroke, type 2 diabetes and bowel cancer. It is also necessary to manage weight and it may even increase your lifespan. You should aim at 30g a day but the average is 17g a day if you are a woman and 20g if you are a man.
On the other hand, there are certain products that people think are good for the digestive system, but they can cause constipation and gastrointestinal problems.
Foods to avoid if you want to ward off constipation
1. White rice
White rice goes through a process during its industrialization, where the bark, bran and germ are removed, which is just where the largest amount of fibre is concentrated. What is left over is starch, a substance that slows down digestive functions and causes stomach problems. The best choice is to eat brown rice.
Dairy affects the stomach because of its high amount of fat and can cause intestinal cramps and inflammation in people who are lactose intolerant. It is advisable to consume low-fat, low-lactose dairy products to avoid inflammation and intestinal problems.
3. Red meat
Some types of meat can cause constipation, as they contain very little fibre and this makes them difficult to digest.
To counteract this deficiency, it is advisable to eat foods high in protein and fibre, such as beans or lentils.
To promote good digestive health, foods such as lettuce, apple, wheat, quinoa, oats, beans, lentils, chickpeas, flax seeds, almonds, chia, sunflower and sesame should be included.
4. Fast food (junk food)
Any type of fast food has harmful health effects, as it is rich in saturated fats and provides very little fibre. Consider that constant consumption of this kind of product will make you prone to chronic constipation and obesity. The recommendation is to eat these foods as little as possible; but if it cannot be avoided, try to choose the least aggressive options for your gastric system, such as salads or white meat.
5. White bread
This is a similar case to that of rice, as enormous amounts of fibre are removed from the ultra-processed white flour to obtain the final product. if it is used to create white bread it is much worse, as the refined flours slow down the intestinal activity. It is recommended to eat whole grain bread, as the amount of fibre it contains is higher.
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