Foods that Cause Constipation Problems

Foods that cause constipation are SAD foods. "Sad about what?" you ask.

SAD is an abbreviation for the Standard American Diet. Which is sad because it's made up mainly of nutritionally depleted convenience foods that cause constipation. And that's not just sad. It's bad.

The most common cause of constipation is a diet low in fiber and high in certain fats. People who eat plenty of high fiber foods don't usually get constipated.

It's recommended you get 24 to 38 grams of fiber a day. But according to the National Center for Health Statistics, Americans get a daily average of only 5 to 14 grams. This falls way short of optimum.

On my list of high fiber foods, you'll find fruits, vegetables, nuts, seeds beans and whole grains. These foods act as stool softeners and add the necessary bulk to your diet to help prevent dry, hard, difficult to pass stools.

Foods that Cause Constipation

1. Processed foods – refined white flour, white rice, sugars and all processed prepackaged foods where the fiber has been removed.

2. Foods high in hydrogenated and animal fats – cheese, ice cream, fatty meats, whole milk and snacks like chips and pizza.

3. High sugar, caffeine and non-nutritional drinks – alcohol, coffee, colas and fruit juice (since the fiber has been removed).

The main causes of constipation

• Too little fiber in the diet
• Not drinking enough water
• Lack of exercise
• Stress and tension
• Drugs and Medications
• Disrupted routine (as when traveling)
• Intentionally holding back (common in children)

Bowel problems can also be a symptom of diseases, such as irritable bowel syndrome and metabolism, endocrine and nervous system conditions.

Natural Lifestyle Solutions

1. Nutrition
The first step is to eat more fruits, vegetables, whole grains, seeds and beans from the high fiber food chart. Also vitamins C and B complex and the mineral magnesium have been shown to have a positive effect on bowel function. So be sure to add all natural health supplements to your diet.

2. Water
Drink 8 to 10 glasses of pure water a day. A large glass of room temperature or warm water, possibly as a mild herbal tea, first thing in the morning can work wonders. And a warm bath in Epsom salts can help reduce pain and tension.

3. Regular Exercise
As you move your body walking, swimming, doing yoga or with some other form of exercise, you strengthen muscles and massage the intestines and colon.

4. Stress Management
Consider adding relaxation techniques or meditation to your daily routine.

5. Healthy Habits
Set aside relaxing time for relieving yourself. Usually after meals is good. A child's footstool under your feet will put you in the most natural position for a bowel movement. This is especially important for children with problems.

6. Fiber supplements
Bran, psyllium and other bulking supplements work by increasing fiber volume and softening the stool to make it easier to pass. Regular daily use is safe and effective for most people. Always begin slowly and drink plenty of water.

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Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.