12 Foods That Can Cause Constipation And How To Prevent It
Gluten is a binding protein found in wheat, semolina, rye, and barley. It gives the food its shape and holds it together. But a majority of people are gluten sensitive and may suffer from constipation. Not all gluten sensitive individuals experience constipation, but those with Celiac diseasei  XAn autoimmune or chronic digestive disorder in which the small intestine is sensitive to gluten. should completely avoid gluten products (6).
6. Persimmon
Persimmon is a delicious orange tomato-like fruit that is loaded with nutrients. And there are two varieties – sweet and astringent. The astringent variety can cause constipation (2). And that’s because it contains a lot of tanninsi  XWater-soluble chemical compounds found in many plant-based foods that are responsible for protein digestibility and growth rate. that tend to slow down food movement through the digestive tract and reduce gut secretions (7). So, consume the sweet variety and not the astringent one.
7. Red Meat
Consuming high protein diets rich in red meat can cause constipation as it is high in fat and iron and has protein fibers that are tough to digest (8). So, it is best to avoid consuming red meat like beef, ground beef, lamb, pork, venison, veal, and goat.
8. Crackers
A cracker is a flat biscuit made with baking flour. And though it may seem the perfect snack, it can cause constipation. In fact, any biscuit made from baking flour tends to slow down bowel movement. So, avoid consuming these when you feel constipated. According to a study, constipation is relieved more by rye products than wheat made products (9).
9. Alcohol
Alcohol consumption has consumed most of us, especially because we tend to go overboard with it. It can cause constipation, nausea, and headache because it is dehydrating. And low water intake when you have alcohol may prevent the cells from working. And as a result, the cells draw more water from the wastes in the digestive tract. This, in turn, prevents bowel movement and causes constipation (10). Avoid alcohol completely if you regularly suffer from constipation. Or drink as much water as you can when you consume alcohol.
10. Too Much Dairy Products
Dairy products like milk, yogurt, cheese, and ice cream can cause constipation when taken in excess. The lactose in dairy products has been found guilty of causing gas and bloating. Cheese often causes constipation in adults. A study conducted on Iranian children aged 1 to 13 observed that dairy products were the cause of their constipation (11). Nearly 80% of the children who eliminated cow’s milk and dairy products from their diet had more regular bowel movements. However, this does not mean that dairy products do not have any health benefits and should be eliminated completely. To avoid constipation, it is advisable to consume them in moderation as part of a high-fiber diet.
