Your microbiome has a great part in your health. But on occasion, itgets supported. Constipation is widespread, and can make you feel lethargic. It's an unending medical issue affecting millions of adults each year. This guide will go over the top constipating foods, give information on why dairy is one of those offending foods, and offer tips on how to keep things moving along. Dr. Bharat Pothuri, a Founding Partner of Gastrodoxs, tells us what foods to avoid during constipation and the easy switch you can make to better your gut health.
Constipation occurs when you stir fewer than 3 bowel movements weekly. It can cause you to feel bloated and uncomfortable. Your stools may be hard and painful to pass and you may feel like you are in digestive stasis. Chronic constipation will impact your life, especially in a bustling city like Houston.
What you eat can go far towards determining your digestive health. We know some foods make us more regular, and some foods lead us toward constipation. Educating yourself on what not to eat when you are suffering from constipation will help you be more aware of food choices for better digestion in the long term.
Quote from Dr. Bharat Pothuri:
"Your diet is always the first line of action against constipation," says Dr. Pothuri. "Even the tiniest of temptations such as not eating certain foods, can make giant differences."
Here are the five foods that can lead to constipation. We'll tell you why they slow you down and tell you easy replacements for a better digestion.
Does Dairy Make Adults Constipated. It can.
Why it slows you down:
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Red meat does not provide fiber (fiber is necessary in your gut to keep your system regular), but high levels of protein.
Why it slows you down:
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Bread, pastries and bagels are made from refined grains which have been stripped to remove the fiber.
Why it slows you down:
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Ripe bananas are good for constipation, and while unripe bananas have more resistant starch which slows digestion.
Why it slows you down:
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Fried foods taste good but they are loaded with fats that can slow down the digestion.
Why it slows you down:
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| Food | Why It Causes Constipation | Gut-Friendly Swap |
| Dairy (cheese, ice cream) | Binding effect, low amount of fiber | Plant milks, probiotic yogurts |
| Red Meat | Difficult to digest, pushes out fiber | Lean poultry, fish, beans |
| Refined Grains | Low in fiber, causes blood sugar spikes | Whole grains, oats |
| Unripe Bananas | High resistant starch | Ripe bananas, fresh berries |
| Preprepared Fried & Fast Foods | Low fiber, dehydrating, and high in fat | Baked snacks, grilled options |
Dr. Pothuri is a Houston gastroenterologist who sees numerous constipation patients. He offers practical advice:
"Also, look out for high-risk foods that decrease bowel movements," he says. You don't have to necessarily reduce them indefinitely, but you do know when you want to reign them in.
He also recommends food diaries. Ziolis' Advice: Take notes for yourself and read through them in case you're experiencing constipation symptoms. After a couple weeks, here are some patterns that may form and help you make better food choices.
The better choices you make around foods, the better you are digesting and preventing constipation. It is, however, useful to know what high-risk foods will cause slower peristalsis to allow gut-friendly, fiber-rich alternatives. Remember to drink water, wear clothes you'll be comfortable in, exercise and build in some stress-reducing habits.
If need be Dr. Bharat Pothuri at Gastrodoxs can help you craft a plan to suit your needs.
For more information about constipation, visit the National Institute of Diabetes and Digestive and Kidney Diseases or the guide to constipation from the Mayo Clinic.
Dr. Bharat Pothuri is a Board-Certified Gastroenterologist and Hepatologist. With extensive experience in digestive health, he specializes in advanced endoscopic procedures, chronic GI disorder management, and preventive care. Dr. Pothuri is dedicated to providing expert, patient-focused insights to help improve gut health and overall well-being.
Do some water, fiber (prunes, smoothies) and walking.
It is present, in particular, in cheese and whole milk. Consider plant-based food or low-lactose food options.
Berries, kiwi, prunes, pear (with skin) and ripe banana.
One of the many unfavourable effects of overuse is the damage caused to gut function. Check with your doctor before taking it daily.
Yes. Stress can interfere with the messages coming from the gut! Learn techniques to be more relaxed.
Cheese, red meat, white bread, green bananas and fried food.
Aim for 25-30 grams. Breathe slowly so your body doesn't gas out.
Yes. Light exercise such as walking can bring on stimulation to your gut.
Yes. Bowel movements may be reduced by some pain relievers, antidepressants, and supplements, like iron.
See your doctor if your constipation lasts longer than two weeks or if your stool is bloody.
