Top 10 Foods That Can Cause Constipation You Should Be Aware Of

Artificial sweeteners (also known as synthetic sweeteners, chemical sweeteners) are substances not found naturally, mainly synthesized from organic and inorganic substances in factories: they often have a very high sweetness compared to sucrose (natural sugar extracted from sugarcane, sugar beets), cannot be metabolized, thus have no nutritional value, and are often used to create sweetness in treating overweight or diabetic patients, and can also cause constipation.

According to nutritionist Sharon Brown: Common artificial sweeteners include refined sugar, agave, stevia, maple syrup. Artificial sweeteners are the cause of digestive problems, if your child is experiencing digestive issues, the above-mentioned artificial sweeteners may exacerbate gastrointestinal symptoms. Parents should limit the use of artificial sweeteners for children and replace them with natural sweeteners from fruits such as bananas, apples, oranges, lemons, papayas, jackfruits ... to minimize digestive issues and constipation for their loved ones.

Nutrition experts advise limiting red meat consumption due to its high protein content, suggesting reducing red meat and eating more fruits and vegetables to supplement fiber. Meat in general is best eaten in the morning or at lunchtime to avoid digestion issues in the evening since it lacks fiber like that found in fruits, vegetables, and grains. Constipation and sluggish bowels are some of the first signs of fiber deficiency, Braddock says. Eating fruits and vegetables is one of the best ways to get fiber because you also get some really great nutrients along with it, Braddock adds.

In addition, in a study spanning 28 years, published on April 9, 2012, in the Archives of Internal Medicine, a group of Harvard researchers sought to establish a statistical relationship between meat consumption and mortality. The carefully studied groups included about 84,000 women from the Nurses' Health Study and 38,000 men in the Health Professionals Follow-up Study. Those who consumed the most red meat tended to die younger and often died from heart disease and cancer. They also tended to gain more weight, exercise less, smoke more, and drink more alcohol than healthier individuals in the study. However, even when researchers analyzed the impacts of unhealthy lifestyles, mortality rates and red meat remained associated.

Typically, breastfed babies are less prone to constipation as breast milk is known to be the most easily digestible food and contains many digestive hormones. However, using formula milk may be a factor causing constipation in infants. According to nutrition expert Mark Spielmann of La Rabida Pediatrics, milk and dairy products can lead to constipation. He says that milk contains high levels of fat, which can cause constipation in both children and adults. Fiber is a component found abundantly in foods such as vegetables, fruits, whole grains… that the body cannot absorb and can help clean the digestive system, soften stools, and improve bowel movements.

However, according to the Wayne State University Medical Association (USA), milk and dairy products actually contain very little fiber, so they may cause constipation in children. Additionally, formula milk is a nutritious food, but if a child drinks too much, it may lead to reduced consumption of other foods, making stools harder, drier, and causing constipation. The HealthyChildren.org website of the American Academy of Pediatrics advises that toddlers should consume about 2-3 servings of milk per day. (One serving is equivalent to ½ cup of milk or a small cheese stick)

Eating a lot or frequently consuming fried foods or fast foods can increase the risk of constipation. This is because these foods tend to be high in fat and low in fiber, and this combination can slow down the digestion process similarly to red meat. Fried foods cause constipation you should limit fried foods as they all contain high levels of fat. Fats, especially trans fats, can make digestion difficult, potentially leading to constipation.

Constipation is a common symptom if you eat too many fried foods with a lot of oil. Typically, when you eat a lot of these fried foods, you'll eat fewer green vegetables and fruits. And you know, eating fewer green vegetables means less fiber, making the digestive system more difficult, leading to more constipation. Instead, you should eat more vegetables and fruits while using steaming, boiling, and stir-frying instead of frying to improve this constipation.

Bananas are rich in soluble fiber, which is good for digestion, so people often recommend eating bananas when constipated. But that's with ripe bananas. Unripe bananas contain a lot of resistant starch. Resistant starch is harder to digest and can therefore cause constipation. When bananas are fully ripe, this resistant starch has turned into natural sugars, so it doesn't negatively affect digestion when eaten.

Nutritionist Abigail Keeso believes that green bananas contain high levels of starch, and they also contain a lot of tannins - a natural substance that can cause constipation in many people. When green bananas are not fully ripe, they contain a lot of tannic acid, which not only fails to relieve constipation but also causes intestinal obstruction, making the constipation worse. The best way is to eat ripe yellow bananas, or bananas with brown spots on the peel, which are beneficial for digestion. In addition to eating them directly, you can also use ripe bananas thinly sliced and cooked with hot porridge to stimulate digestion and effectively treat constipation.

Similar to white rice, white bread can cause constipation due to its high starch content. Instead of white bread, opt for healthier options like whole grain cereals. Alcohol: Drinking too much alcohol can pose many health risks. Even with moderate consumption, alcohol can still cause constipation.

According to nutritionist Jan Patenaude, eating too much white bread can lead to fiber deficiency and increased bacteria in the stomach. These bacteria can make digestion more difficult. Bread contains a large amount of sticky starch and lacks fiber. Eating too much can immediately cause constipation. Therefore, parents should give children a moderate amount of white bread to avoid constipation, or replace it with whole wheat bread or other products less likely to cause constipation for children.