How to Prevent Constipation: Foods You Should and Should Not Eat



Do you often experience constipation? Reduced bowel movement, bloating, gas, and stomach cramps are some of the symptoms of this problem. If you have tried various home remedies but have not found relief yet, it is time to change your diet. The best way to improve your bowel movement and prevent constipation is to eat the right foods regularly. In this blog post, we will discuss the foods you should avoid and the foods you should eat to prevent constipation.

Avoid Chocolate

Chocolate is one of the most common foods that can cause constipation. This is because chocolate contains cocoa, which hardens stool and makes it difficult to pass through the intestines. If you are a chocoholic, we recommend that you cut down on your intake or avoid it altogether to see results. You can also try switching to dark chocolate, as it contains less cocoa than milk or white chocolate.

Consume Prunes

Prunes are one of the best foods you can eat to prevent constipation. They are high in fiber and contain sorbitol, a natural laxative that helps soften the stools and promote bowel movements. You can eat prunes as a snack or add them to your breakfast cereal or oatmeal. You can also make prune juice at home by blending prunes with water. Drink a glass of prune juice every day to keep constipation at bay.

Avoid Processed And Frozen Foods

Processed and frozen foods are low in fiber and nutrients, which can lead to constipation. These foods are often hard to digest and can cause stomach cramps. Avoid processed meats, canned soups, frozen meals, cheese, crackers, and sweets.

Consume Berries

Berries are rich in fiber and help add bulk to the stool, which can make bowel movements easier. In addition, they are also a good source of antioxidants that can promote gut health. You can eat berries as a snack or add them to your breakfast cereal or yogurt.

Avoid Gluten

Gluten is a protein found in wheat, barley, and rye. It is responsible for the elastic texture of dough. Avoiding gluten can be difficult as it is present in many processed foods. However, if you are looking to improve your bowel movement and prevent constipation, you should avoid gluten.

Consume Whole Grain Bread

If you are constipated, the first food you should include in your diet is whole grain bread. Whole grain bread is rich in fiber, which is essential for proper bowel movement. Fiber adds bulk to the stool and makes it softer, making it easier to pass through the intestines. Apart from whole grain bread, you can also eat whole wheat bread, oats, barley, and bran. These foods are also rich in fiber and will help improve your bowel movement.

Avoid Red Meat

Red meat is one of the foods that you must avoid if you are suffering from constipation. Red meat is difficult to digest and can lead to hard stools, which in turn can cause constipation. If you cannot give up red meat completely, make sure to consume it in moderation. You can also opt for leaner cuts of meat to prevent constipation.

Consume Flaxseeds

Flaxseeds are a rich source of fiber and help in bowel movement. They also act as a natural laxative and can be easily added to your diet. You can add flaxseeds to smoothies, yogurt, cereal, or baked goods. You can also take flaxseed supplements after consulting with your doctor. Consuming flaxseeds regularly will help you get rid of constipation and improve your overall health.

Avoid Dairy Products

Dairy products are one of the main causes of constipation. Milk, cheese, butter, and ice cream are some of the dairy products that you should avoid if you want to prevent constipation. These foods can harden your stool and make it difficult to pass through your system. If you are lactose intolerant, then you must avoid all dairy products.

Consume Broccoli

If you are looking for a food that can help relieve constipation, broccoli is a great option. Broccoli is high in fiber and water content, both of which are necessary for healthy bowel movements. Additionally, this vegetable also contains prebiotic carbohydrates that help promote the growth of good bacteria in the gut. For best results, include broccoli in your diet at least once a day.

So, there you have it – the list of foods you should avoid and the list of foods you should eat to prevent constipation. Include these foods in your diet and see the difference for yourself. And, if you are looking for long-term relief from constipation, make sure to change your lifestyle for the better. Ditch the laxatives and other medicines as they only offer temporary respite. Eat healthy, exercise regularly, and stay hydrated to keep constipation at bay.


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