Constipation is themost common gastrointestinal complaint, affecting millions of Americans of all ages.
Prevalent as it may be, its an unpleasant issue that youd probably prefer to avoid.
And what you eat can either help or hinder things in the poop department.
Most people deal with short-term constipation at one point or another.
But below, well focus on some of the ways your diet could be contributing to your constipation woes.
This is due to the fact that they are lower in fiber than whole grains.
With refined grains, the fiber our bodies need to facilitate digestion is stripped awayduring the milling process.
For those with a lactose intolerance, consuming dairy products typically leads to diarrhea and gas.
Butaccording to a 2022 literature review, about 30% of lactose-intolerant individuals experience constipation after eating dairy.
Plus, they often are void of fiber.
Alcohol
Booze is another one that causes different GI symptoms for different people.
For many individuals, a night of drinking leads tosoft stool or diarrhea.
In other cases, it can have a constipating effect.
So why does alcohol have this effect?
Women should aim to consume at least 25 grams of fiber a day, De LaTour said.
For men, that number is about38 grams per day.
Prunes, known for their laxative properties, can also be agood at-home remedy to try, she said.
it’s possible for you to work your way up to five or six as tolerated.
We need adequate hydration to help fiber digest properly in the body, Sassos said.
If you dont drink enough water, high-fiber foods may actually constipate you even more.
Reducing stress and exercising can help get things moving as well, he added.
Sassos also emphasized the importance of physical activity in keeping you regular.
Even a short 10-to 15-minute walk after a meal can help, she said.
The occasional bout of constipation typically resolves on its own with minor lifestyle adjustments.
This post originally appeared onHuffPost.
