National Nutrition Week: Debunking common nutrition myths
Discover which popular nutrition trends to skip this National Nutrition Week. Get the facts on fats, carbs, and more for a healthier diet.
Discover the foods to avoid for a healthier gut and effective constipation relief. Make small dietary changes for better bowel health.
Constipation, in simpler terms, is often defined as infrequent bowel movements. According to studies, medications, lack of activity, and unhealthy eating habits are likely major contributors. While certain foods can alleviate constipation symptoms, others can exacerbate them. This article aims to help you identify foods that should be avoided to promote regular bowel movements.
Were you aware that dehydration is a significant factor contributing to difficulty in regular bowel movements? Alcohol acts as a diuretic, leading to faster fluid loss from the kidneys and bladder, ultimately causing dehydration. To counteract this effect, it is advisable to consume alcohol with an ample amount of water.
For many individuals grappling with this, dairy products can be more of a hindrance than a help. If you enjoy dairy but experience constipation, consider opting for alternatives like fermented dairy products, including yogurt, buttermilk, or kefir. These can enhance your gut biome and alleviate constipation symptoms. Dairy typically lacks fiber, potentially causing constipation, and some people may be sensitive to the proteins present in cow’s milk.
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Red meat contains minimal fiber and high levels of fat, which can worsen symptoms. While a balanced diet is crucial for sustaining your body, an excessive intake of red meat, at the expense of legumes, fresh produce, and fiber-rich ingredients, increases the likelihood of constipation.
While processed foods may be tempting, they are contrary to what your body needs. Snacks like pretzels, cookies, pre-made meals, chips, and fried chicken are flavorful but packed with trans fats, carbs, and high calories, contributing to constipation due to their low fiber content. Though avoiding your favorite snacks can be challenging, consider healthier alternatives such as baby carrots with dips, air-popped popcorn, trail mix, and more.
Gluten, when consumed by gluten-intolerant individuals, can adversely affect the gut biome. Found in grains, gluten acts as a binding agent and flavor enhancer, but it can accelerate constipation symptoms in some people.
To alleviate discomfort associated with constipation, it is crucial to be mindful of your dietary choices. Consult with your healthcare professional and make small adjustments to your lifestyle and diet for constipation relief.
Also Read: Cookie ideas for a delightful National Cookie Day celebration
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