What are the foods that cause constipation

Cuáles son los alimentos que causan estreñimiento
Always talking about those foods that prevent problems to go to the bathroom, but don't know much regarding that which causes the opposite effect. To avoid estre disorder either to counteract diarrhea, you can read the following article where you will learn what are the foods that cause constipation.

Constipation: what to know

First and main that we need to know about constipation is that it is a symptom, not a disease, especially if it's temporary and occurs sometimes. Every day, your body absorbs toxins through the food. From pesticides to refined sugar, sweeteners, through fat, flours or caffeine. The alcohol, the microwave radiation, chemicals, additives and preservatives do harm to our body.
This is why we suffer from constipation. While it is true that there are some foods that worsen the picture, everything has to do with the diet that we have, if we do not take too much water, if our food doesn't contain fibers or fruit, if we eat to fee, if we ate copiously, if we do not exercise, if we have overweight, etc. To avoid constipation, it is necessary to consume on a daily basis between 20 and 35 grams of fiber (according to the American Dietetic Association). For example, United States, on average the inhabitants ingest between 5 and 14 grams per day.
The fiber is present in fruits, the cereals, grains and vegetables. It dissolves easily in water and acquired a smooth texture in the intestines, without problems.

Causes of constipation

  • Lack of food rich in fibers (those listed above)
  • Low intake of water or healthy liquids like juices
  • Weakness of the muscles of the abdominal wall and pelvic
  • Intake of certain medications (such as antidepressants, codeine, painkillers and sedatives, oral iron)
  • Diseases such as diabetes, hypothyroidism, or Parkinson's
  • Pregnancy and lactation
  • Genetic predisposition
  • Age (older than 65 years people are more vulnerable to suffer constipation due to alterations in intestinal transit)
  • Immobility, mental decline, polypharmacy (in the third age)
  • Disease (hemorrhoids or fissures) anorectal
  • Irritable bowel syndrome
  • Muscular, cardiovascular, neurological diseases
  • Narrowing of the bowel (stricture), polyps or colon cancer
  • Lack of exercise
  • Stress and lack of rest or proper hours of sleep

Foods that cause constipation

Once explained and understood the above, it is good that you know what are the foods that cause constipation:
  • Fried foods, fast food (junk or fast food) and meats with high fat: potato chips, hamburgers, pizza (not homemade), pork, cured meats and sausages are all foods high in saturated fat and low in fiber. When consumed in excess, they significantly delay the digestive process and cause problems to go to the bathroom. In "the opposite sidewalk" are good fats and sources of good proteins, which can be found in avocados, whites of eggs, fish, chicken and Turkey (skinless), olive oil and coconut, almonds, nuts, vegetable oils, beans and legumes (these last ones can be an excellent substitute for meat).
  • Dairy: here you will find everything that encompasses this food group, such as milk, yogurt, cheese, ice cream, milk cream, butter. This is because you have no fiber, except the yogurts natural, probiotics, which have the opposite effect. The reason is that they support the balance of the organisms present in our body. They are also present in the raw fruits and its function is to promote intestinal and digestive health in general, still very good for a colon cleansing routine.

  • Processed and refined foods: I.e. those that contain flour and white sugar, such as bread, pasta, rice, cookies, etc. They do not have fiber to provide to the body as if it happens with inegrales cereals. It is necessary that you avoid the following sugars refined or sweetener: sugar, glucose, corn syrup high fructose, aspartame, Galactose, powder crystalline, sucralose, saccharine, lactitol, Monosaccharides, polysaccharides, sorbitol, lactose, sorghum, suamiel, Splenda, sucanat, cornstarch, alitame, malitol, tagatose, candy, maltodextrin, talosa, corn syrup, maltose, cyclamate, dextrose, Acesulfame-k and nutrasweet.
  • Drinks with lots of sugar, carbonates, and caffeine: are not nutritious. Included in this group are soft drinks (primarily cola), alcoholic beverages, bottled juices, coffee, etc. Dehydrate the body and when the body does not consume the sufficient water, the stool hardens and causes constipation. If you are going to consume a glass of soda or a cup of coffee, do not forget before or after you drink your eight glasses of water per day. So, you humectarás the intestines and allow one to move more easily. Other liquids that can be consumed to hydrate ourselves with (full of antioxidants that eliminate toxins) green tea, Pomegranate juice and organic fruit juices.

Diets rich in fiber: more than a benefit

In addition to helping people who suffer from constipation, take a diet rich in fiber contributes to the prevention of hemorrhoids and varicose veins, gallstones, diverticular disease in the colon and inestino cancer. It helps in the treatment of high cholesterol, diabetes and obesity. It reduces chronic ulcer and allows you to include very important nutrients to the body, such as zinc, iron, magnesium and calcium.
Fiber diets not should be conducted if there is diarrhea, inflammation of digestive mucosa, diabetes gastroparesis or stenosis.
Dieta para aliviar el estreñimiento
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