Do Bananas Cause or Relieve Constipation? Let's Find Out Now
Constipation is one of the most challenging conditions to face – and people who suffer from this condition tend to experience the symptoms repeatedly. If you constantly have to contend with irregular bowel movements with accompanying pain during the stool movement, you will likely suffer from constipation.
It is familiar enough that even pre-teens can experience constipation when there is a change in diet or don’t have much physical activity. We recommend visiting your GP if you have trouble moving hard stools. Hard stools indicate digestive issues, so at the first sign, you should consult with a physician immediately.
Do Bananas Make You Constipated or Help You Poop?
Like many other questions concerning diet and digestive health, this question remains an open one. However, there is more evidence that promotes bananas as a fruit that might help with constipation.
One study that focused on constipation in children indicated that the condition was more common when a child has problems with his diet or abrupt lifestyle changes that may impact regular bowel movement.
According to the study, specific dietary components may help reduce the symptoms of constipation and speed up recovery from it.
However, there is evidence that the ripeness of bananas does affect pre-existing constipation.
According to the current study, unripe bananas have higher amylase-resistant starch content, which may aggravate constipation. To tie this with folk knowledge, we know that unripe banana is often suggested for diarrhea as it can help slow down the bowels and help stool solidify again.
It seems to do this even when a person is already constipated, precisely because of the higher amylase-resistant starch content. So, if you want to use bananas to manage constipation, make sure that you will be consuming the ripest bananas you can find and avoid eating green or unripe bananas.
All these scientific facts may have been confusing, so we need to recap: ripe bananas can help ease the signs of constipation. However, unripe bananas can have the opposite effect, which may cause more difficulties with moving hardened stools.
Generally speaking, it is essential to stick to gentler diets on the stomach to worsen your constipation. The BRAT Diet is one ideal example of a stomach-friendly diet. The BRAT Diet recommends light foods such as applesauce, crackers, chicken broth, rice, and bananas. Bananas are omnipresent in many stomach-friendly diets because it is easy to digest while providing a decent level of nutrients.
The BRAT diet doesn’t have particular guidelines, and it falls under the soft diet concept. However, some tips might help you settle into a BRAT Diet if you have been experiencing severe stress from your constipation:
Do Bananas Cause Or Relieve Constipation
Always follow your body’s cues. If your body reacts heavily to certain foods, those foods trigger adverse events internally that will make your current condition worse. These adverse internal events are much easier to observe when it is the digestive system involved.
If you are experiencing severe pain, limit food to a minimum for at least six hours. This will reduce any digestive activity, which allows the colon to rest and recover.
After six hours, start rehydrating first. Sports drinks and plain water can help. Sucking on ice chips or ice cubes is recommended, too, if you can’t tolerate more significant quantities of fluids.
At this point, clear liquids can be added to the diet. Clear chicken broth can be consumed. Try making chicken broth with a lot of real meat and vegetables so that the nutrients will be transferred to the broth.
On the second day of the BRAT diet, you can start eating applesauce, crackers, and other solid foods. Again, pay attention to your body and feel how it will be reacting to the soft foods. The BRAT diet is not ideal as a long-term diet, so only use it if you have digestive issues to limit the strain on your digestion.
Toward the end of your BRAT Diet, you can start eating soft protein sources like boiled eggs in preparation for your return to your regular diet.
Do Bananas Affect Bowel Movements?
Yes, bananas do have an impact on bowel movements. If you need to speed up your bowel movement, consume more ripe bananas. If you need to slow down your bowel movement or cut down the frequency of the bowel movements, as is the case for those suffering from diarrhea, you need to eat unripe bananas. As we have mentioned previously, unripe bananas have more amylase-resistant starches. Therefore, it will take longer for digestion to complete as the body works double-time to work on these natural starches.
There is some conflicting information, however, when it comes to isolating specific compounds from unripe bananas. One study that used laboratory mice as subjects indicated that BRS or banana-resistant starch could speed up bowel movement in mice. Sometimes, it doesn’t have an observable effect.
The way we analyze the situation, other compounds found in unripe bananas may slow down digestion, and BRS alone is not to blame. If this is the case, then the resulting recommendation would still be to avoid unripe bananas if you have a pre-existing condition as it might pre-empt more symptoms, and that might be problematic on the whole. Constipation can be challenging to manage, and you have to be mindful of what you eat not to exacerbate the condition.
What Foods Cause Constipation?
The most common culprits in causing constipation in healthy men and women are alcohol, chocolate, caffeine-containing beverages, gluten-containing food items, processed grain products, and dairy products. It can be a tall order to follow the “don’t eat” list of foods for people who suffer from constipation. Luckily, you won’t have to worry about not following the entire list because people react differently to food items. We recommend paying attention to your body when you consume certain foods so you can identify the triggers of your condition.
Who wouldn't love eating a banana? It's an easy-to-grab and hassle-free fruit to gorge on when we are pressed for time, especially in the morning. Moreover, the humble fruit is lauded for its taste and numerous health benefits that it has to offer. According to the book, 'Healing Foods' by DK Publishing, bananas are extremely versatile. They are rich in potassium, which is essential for maintaining blood pressure, and are natural antacids, which makes them a soothing and healing choice for an upset stomach. While it may be the 'perfect' fruit for many, it has become the centre of much debate regarding constipation. Some people believe bananas cause constipation, while others swear by them to help relieve it. It's a common notion that infants shouldn't be fed with bananas as their weak digestive system may not be able to handle too much fibre, causing irritation in the tummy. Here's what we found out.
(Also Read: 6 Best Fruits To Manage Constipation)
According to Macrobiotic Nutritionist and Health Coach, Shilpa Arora, "Bananas are loaded with fibre and nutrients that protect the gut lining. It's the food for healthy bacteria in your gut. Fibre helps eliminate toxins from the colon, which helps with constipation. However, one needs to understand that bananas don't cure constipation magically. It is important to avoid eating certain refined foods that are said to cause chronic constipation. Avoid biscuits, breads, and all other items made with refined flour and processed sugar." As per the book 'Healing Foods', banana's high fibre content helps bowel regularity and eases constipation.
5 Foods That Can Cause Constipation
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(Also Read: 7 Ingenious Ways To Use Banana Peels)
banana
Bananas are loaded with fibre and nutrients that protect the gut liningAccording to Delhi-based dietitian, Ritu Arora, "Ripened bananas improve the bowel syndrome and let micro villi present in small intestine to function better; further helping in digestion and relieving constipation."
(Also Read: 8 Effective Remedies For Constipation Suggested By Ayurveda)
Ripe Vs Unripe Bananas
Unripe bananas (green-coloured) may cause constipation as they have high levels of resistant starch, which can be hard for the body to digest; which is why picking yellow-coloured ripe bananas is always a better option. Green unripe bananas are generally said to help treat diarrhoea in infants. As the banana ripens, the amount of resistant starch reduces and is converted into sugars. Ripe bananas are relatively high in fibre content, which has long been claimed to prevent and ease constipation. Fibre tends to absorb water; helping stools to pass easily.(Also Read: How To Ripen Bananas: 4 Simple And Handy Tips)
almond banana
Unripe bananas (green-coloured) may cause constipation as they have high levels of resistant starchIs Ripe Banana A Good Option For Infants?
According to Delhi-based Paediatrician, Dr. Deepak Bansal, "Breastfeeding should be continued till the age of six months as per WHO recommendations. After six months, weaning should be started gradually. Banana is an excellent weaning food, and can be safely started at six months of age. It has many advantages over other weaning foods or cereals. Banana is soft in texture, so it's easier to mash. As it has a thick natural covering, therefore, the chances of contamination are negligible. Also, being rich in fibre, it helps keep stools normal. Banana can be softened further, if needed, by adding water, milk or curd. You should start with small amount initially - that is once or twice a day. It can be given with other cereals, only if the baby is not under the risk of food allergies. Some children may be allergic to bananas. In case, one is allergic to the fruit, s/he will show some symptoms of uneasiness after eating a bite. In such cases, you should consult your paediatrician."(Also Read: Have You Been Eating Banana With Milk? Read This)
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Banana is soft in texture, so it's easier to mash.Ripe and unripe bananas are used for different purposes. Unripe bananas work best when someone's suffering from diarrhoea; on the other hand, ripe bananas are best to relieve constipation. So, go for bananas and don't hesitate to eat one every day! Also, remember to not over-do anything, as moderation is the key. Also, bananas have high amount of natural sugars, it is recommended that diabetics should consult their diabetologist before consuming them.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Are bananas a cure or cause of constipation? Bananas, when it comes to constipation, actually have a dual effect. Therefore, the answer is astonishingly that bananas can be both a cure and a cause of constipation. Some people think bananas trigger constipation whilst others eat them frequently as a natural remedy of constipation treatment. There are many reasons for the confusion.
First, keep in mind that bananas are the number-one selling product in Australia’s supermarkets and outsell not just all fruits and vegetables, but all other supermarket products. In fact, there are over five million bananas eaten each day in Australia and 28.6 million 13kg cartons of bananas being produced. That’s 372,000 tonnes.
That’s a lot of bananas. So where is the confusion coming from?
Why bananas cause constipation
Banana Colour
Bananas are a constipation treatment food when they are very ripe, yellow and when you eat them in moderation. But, if you eat them when they are unripe and green, they can actually cause constipation.
Good Fibre Source for Constipation
You get as much as 3g of fibre in a medium sized banana equalling about 10 percent of your daily recommended intake of fibre. They can keep your bowels regular and healthy when adding them to your daily diet. Just remember to drink lots of water when you eat bananas and other fibrous foods since too much fibre can also bulk up your stool, making it hard to pass.
Contain Fructooligosaccharide
They contain this carbohydrate which stops bananas from fermenting as they pass your intestinal track. This carbohydrate works like a natural mild laxative promoting natural digestion and prevents constipation when the bananas are ripe.
Contain Pectin
On the flip side, bananas also contain pectin which has a strong binding capability. Eating too many pectin-rich bananas can cause constipation and you may find yourself reaching for the laxative tablets for relief! This can vary from person to person, however.
So, as you see, there is good cause for the confusion of whether bananas act as good constipation relief or are one of the causes of constipation. Unfortunately, there isn’t a straight answer as we all have our individual circumstances and triggers. If anything, go ahead and eat your bananas since they are very healthy and contain vitamins and fibre. If needed, you can always reach for laxatives or constipation medication for overnight constipation relief.
constipation?
Readers Comments 3 Share Your Story
Constipation is a common problem where people find it difficult to have bowel movements. Constipation medically is defined as less than three bowel movements per week. If a person has less than one bowel movement per week, they are considered to have severe constipation. Symptoms of bloating, gas, or pain passing bowel movements may accompany constipation.
What foods cause constipation?
Readers Comments 3 Share Your Story
Just as there are many foods you can eat to help prevent or relieve your constipation, there are foods that can have a binding effect that can make your constipation worse. These are 16 foods to avoid when you are constipated.
Top 12 Foods for Constipation Relief
Here is a list of 12 foods to eat to help relieve constipation.
Beans
Berries
Kiwi
Flaxseed...
Read more about foods that relieve constipation »
Bundles of unripe bananas in baskets.
Unripe bananas can cause constipation; ripe bananas can help relieve constipation.Source: iStock
Bananas
Bananas are a conundrum when it comes to constipation foods to avoid. It's a matter of timing: Unripe bananas can cause constipation; ripe bananas can help relieve constipation.
Can Bananas cause constipation | Healthy eating habits | کیا ایکُ کیلا کھانے سے قبض ہو جاتی ہے
Unripe or under-ripe green bananas cause constipation because they still have a lot of starch, which can be hard for the body to digest.
Bananas also contain dietary fiber (pectin), which draws water from the intestines toward the stool.
If someone is already dehydrated, this can make constipation worse.
Babies can also get constipated if they eat too many bananas. Moderation and a variety of fruits and veggies for your little one is the key.
Chewing gum
It is not true that if you swallow a piece of gum it takes seven years to digest. However, it is true that if you swallow many pieces of gum in a short time, or if you swallow several pieces of gum with other indigestible foods such as seeds, this can create a mass that in rare cases, blocks the digestive tract. This digestive blockage can cause constipation.
Children under age 5 should not chew gum at all, and if you do chew gum, stick to just one or two pieces a day -- and throw it out when you’re done chewing.
A person holds a cup of coffee.
Caffeine is a stimulant that can make a person have more bowel stools or in excess, diarrhea.Source: iStock
Caffeine
Like bananas, caffeine can go either way.
Caffeine is a stimulant that can make a person have more bowel stools or in excess, diarrhea.
If a person is dehydrated, the caffeine in coffee, black tea, colas, and chocolate can make constipation worse.
Gluten
Gluten is a protein found in wheat, rye, and barley.
Gluten doesn’t cause constipation in everyone but it can be problematic for some people who have sensitivity or allergies to it, or who have an autoimmune disorder called celiac disease.
Those with celiac disease must avoid all gluten-containing products.
If you think you have non-celiac gluten sensitivity and it may be causing your constipation, talk to your doctor.
There are many gluten-free foods available to enjoy that can replace the breads and pastas that typically contain gluten.
A bowl of white rice with chopsticks.
White rice can lead to constipation because the husk, bran, and germ have been removed. That's where all the fiber and nutrients are!Source: iStock
White rice
White rice can cause constipation. There is a big difference between white rice and brown rice.
White rice can lead to constipation because the husk, bran, and germ have been removed. That's where all the fiber and nutrients are!
Brown rice can help relieve constipation because the husk, bran, and germ have not been removed.
Brown rice is a good source of whole grains and contains about 3.5 g of fiber and 5 grams of protein in 1 cup.
Persimmon
Persimmon is a fruit popular in Asia, though not as commonly known in the U.S.
Sweet persimmons are usually OK, but more astringent persimmons contain high amounts of tannins, which can slow the movement of food through the intestines, and aggravate constipation.
If you do eat persimmons, stick to the sweet variety.
Do bananas cause constipation?
QUESTION
You are constipated if you don't have a bowel movement every day.
See Answer
A raw cut of ribeye steak.
Red meat is high in fat, so it takes longer for the digestive tract to process itSource: iStock
Red meat
There are plenty of reasons to avoid red meat. Red meat can make a person constipated, and it can cause constipation for several reasons. Red meat:
Is high in fat, so it takes longer for the digestive tract to process it
Has tough protein fibers that can be difficult for the stomach to digest
Is rich in iron, which can be constipating
Limit intake of red meat to avoid constipation.
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A person holds a bag of sliced white bread.
While whole-grain bread may help relieve constipation, white bread can cause or worsen it.Source: iStock
White bread
While whole-grain bread may help relieve constipation, white bread can cause or worsen it. This also applies to other products with a lot of white flour such as bagels, crackers, and pretzels. Unlike whole grains, white flour has no fiber. These foods are heavy on starch and can back you up. Remember to choose whole grains.
Does Eating Banana Cause Or Relieve Constipation?
SLIDESHOW
Digestive Disorders: 23 Constipation Myths and Facts
See Slideshow
Friends toast each other with various alcohol drinks.
Alcohol is dehydrating, and it can slow digestion and irritate the bowel, which can worsen constipation symptoms.Source: iStock
Alcohol
Similar to caffeine, alcohol also can contribute to constipation. For example, alcohol
is dehydrating, and
it can slow digestion and irritate the bowel, which can worsen constipation symptoms.
Limit alcohol intake, and alternate one alcoholic beverage with a glass of water or even a sports drink (such as Gatorade or Powerade) in between each alcoholic drink.
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A variety chocolate bars.
Chocolate is a no-no, especially for people who suffer from irritable bowel syndrome (IBS).Source: iStock
Chocolate
Chocolate is a no-no, especially for people who suffer from irritable bowel syndrome (IBS).
It is thought that a large amount of fat in chocolate can slow the digestion process.
It is believed this happens by slowing down muscle contractions (peristalsis) and thus slowing foods moving through the bowel.
In one study, researchers in Germany asked people who had constipation to name the foods they thought caused it. Chocolate was mentioned most frequently.
A variety of dairy products such as milk, cheese, yogurt, and butter on a table.
Taking iron and calcium supplements could be the cause of constipation.Source: Getty Images
Some supplements
Many people take iron and calcium supplements because they are trying to stay healthy, but the same supplements could be the cause of constipation. Ideally, a healthy, balanced diet should provide all of the nutrients a person needs. If your health care provider recommends you take these supplements (for example, people with anemia need iron, and women who are at risk for osteoporosis may need calcium) remember to add foods with additional fiber to your diet to help with constipation.
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Dairy products in a take-out tray.
In large quantities, dairy products, such as milk, cheese, yogurt, and ice cream, can cause many people to become constipated.Source: iStock
Dairy products
In large quantities, dairy products, such as milk, cheese, yogurt, and ice cream, can cause many people to become constipated. It could be due to the dairy itself or a combination of things. However, the lactose in dairy can cause increased gas and bloating that can make a person feel even worse if things aren't moving through properly.
Having Trouble Going Number 2? | Relieve Your Constipation With These Foods | Dietitian Q&A
One study of Iranian children, ages 1 to 13, found that dairy products could be the cause of their constipation. Almost all the children (80%) who eliminated cow's milk and milk products from their diet had more regular bowel movements.
Burgers and fries are low-fiber and high in fat.
In large quantities, dairy products, such as milk, cheese, yogurt, and ice cream, can cause many people to become constipated.Source: Getty Images
Fast food
All those burgers and fries are low-fiber and high in fat. Fried foods contribute to constipation. Not to mention fast foods often don't have much nutritional value on top of it.
Instead of a fast food burger and fries try these:
Make burgers at home from lean ground turkey, or even better, try a veggie patty and put it on a whole grain wheat bun.
Sweet potatoes are rich in soluble fiber, with plenty of nutrients, and help relieve and prevent constipation. So swap traditional French fries for baked sweet potato fries. Leave the skin on because it has the best fiber benefits!
A frozen dinner of turkey, potatoes, and peas.
In large quantities, dairy products, such as milk, cheese, yogurt, and ice cream, can cause many people to become constipated.Source: Getty Images
Processed foods and frozen dinners
Along with fast foods, processed foods contain little nutrition and usually a lot of fat. Many contain a lot of salt as well. Examples of foods to avoid include
white bread,
pastries,
frozen meals,
chips, and
hot dogs.
All of these foods can cause constipation by slowing down the digestive system. Try snacking on fruits and veggies and foods in their whole natural form, and make sure to drink enough water to help keep the digestive system working normally.
A bag of potato chips
Potato chips are tasty, but they are high in fat (foods high fat can slow digestion), low in fiber, and lack just about every other nutrient.Source: Getty Images
Chips
Potato chips are tasty, but they are high in fat (foods high fat can slow digestion), low in fiber, and lack just about every other nutrient.
Often people mindlessly snack on chips making themselves full.
Instead, try snacking on raw veggies for a satisfying crunch that's from fiber-rich foods.
Do bananas Constipate babies?
Relieving your constipated baby can be as simple as feeding her the right thing. Load up on these foods to help baby poop (and avoid ones that worsen the problem).
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Prunes and mint in a bowl on old wooden table, selective focus.SMARINA/SHUTTERSTOCK
Relieves Constipation: Prunes
No surprises here; prunes are one of the best high-fiber foods for a baby who’s having tummy troubles. If your little one is just starting solid foods, try cooking and mashing some prunes to feed her. You could also chop cooked prunes into small, bite-sized pieces—or use one of our other creative techniques for introducing new baby foods.
Cure Your Constipation...Avoid These Foods | Dr Alan Mandell
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mashed sweet potatoMARGOUILLAT PHOTO/SHUTTERSTOCK
Relieves Constipation: Sweet potatoes
Sweet potatoes are delicious just about any way you prepare them, and they are also magic for a baby who needs to poop. They’re high in insoluble fiber, which will help your baby go right away. Try making your own baby food by cooking and mashing a sweet potato or roast fries in the oven for fun finger food.
This is how you know when to start feeding babies solid foods.
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Bucket of applesMIA STERN/SHUTTERSTOCK
Relieves Constipation: Apples
An apple a day can keep constipation away! Apples (especially with the skin on) are high in fiber and can help pull water into your baby’s colon. This keeps baby’s poop soft and easy to pass. Try offering small pieces of cooked apple or pour some apple juice into a sippy cup to help get things back on track. Apples are a great stage 1 baby food. Learn more about what types of food to start feeding baby once they’re ready to go beyond formula or breastmilk.
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Bunch of fresh green broccoli on brown plate over wooden backgroundMAMA_MIA/SHUTTERSTOCK
Relieves Constipation: Broccoli
If your baby hasn’t tried broccoli yet, there’s no time like the present! Broccoli is a vitamin powerhouse and is high in fiber. Try blending up cooked broccoli in a food processor or offering small, bite-sized pieces of soft, cooked broccoli. (Consider one of our recommended baby food makers.) If your baby is eating a variety of foods, try adding small pieces of broccoli to brown rice or scrambled eggs.
When he’s a little older, your kid will love these tasty broccoli side dishes.
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Healthy Organic Pears in the Basket.NELEA33/SHUTTERSTOCK
Relieves Constipation: Pears
There is nothing more delicious than a ripe, juicy pear. Treat your baby to this seasonal treat to help relieve and even prevent constipation. Pears are one of the first foods babies can try and are high in fiber. They can be cooked, but are soft enough to be offered raw. Your baby can safely gum small pieces of ripe pear without teeth.
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Green peasSEA WAVE/SHUTTERSTOCK
Relieves Constipation: Peas
If your baby is just starting solid foods, peas are usually one of the first options. This is good news if your baby needs help in the pooping department. Peas contain both soluble and insoluble fiber to help keep your baby’s poop soft and moving along. This makes it easier and quicker to pass without painful straining.
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Fresh spinach leaves in bowl on rustic wooden table.NESAVINOV/SHUTTERSTOCK
Relieves Constipation: Spinach
We usually save the fresh spinach for our own salads, but babies should be invited to the greens party, too. Spinach is loaded with fiber and vitamins that help make your baby’s poop easier to pass. Try blending up some fresh spinach in a fruit smoothie for both of you!
What Causes Constipation? Can Eating More Fiber Help? – Dr.Berg
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Healthy Organic String Cheese For a SnackBRENT HOFACKER/SHUTTERSTOCK
Causes Constipation: Cheese
Dairy products like small cubes of cheese or lightly flavored yogurt are easy foods for babies learning to eat solids. While safe and convenient, cheese is a low-fiber snack and can lead to constipation. Try cutting back on the dairy products for a few days and see if your baby improves.
You may think these foods are dairy-free, but they’re not!
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A banch of bananas and a sliced banana in a pot over a table.; Shutterstock ID 244685272; Job (TFH, TOH, RD, BNB, CWM, CM): Taste of HomePAULO VILELA/SHUTTERSTOCK
Causes Constipation: Bananas
Bananas are a great first finger food for babies (and a yummy way to cut calories when baking). Unfortunately, they can also slow down your baby’s digestion, and thus slow down their pooping. Take a brief break from bananas and use this opportunity to give some new fruits a try.
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breakfast cereal with milk, honey on blue wood tableIMAGES72/SHUTTERSTOCK
Causes Constipation: Cereal
Whether your child is just starting out with rice cereal or has graduated to carrying a bag of Cheerios with her wherever she goes, babies and toddlers cannot get enough of this favorite first food. Cereal can lead to more formed poop, which could slow down the number of poopy diapers each day. Try cutting back on the amount of cereal and incorporating more fresh fruits and veggies.
Use up those Cheerios in one of these genius recipes.
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Potato chips,pretzels, roasted peanuts and other salty snacks over white backgroundIGOR DUTINA/SHUTTERSTOCK
Causes Constipation: Processed foods
Processed foods like cookies, crackers and white bread are common snacks for growing babies and toddlers, but too much can quickly lead to constipation. While you don’t have to cut these foods out entirely, try to limit them if your baby is having tummy troubles. Or, try swapping out white flour for whole wheat. For example, brown rice is a tasty alternative to low-fiber white rice.
What foods cause constipation?
Constipation is a common problem that’s generally defined as having less than three bowel movements per week (1Trusted Source).
In fact, as many as 27% of adults experience it and its accompanying symptoms, such as bloating and gas. The older or more physically inactive you get, the more likely you are to experience it (2Trusted Source, 3Trusted Source).
Simple Steps for Dealing with Constipation
Some foods can help relieve or reduce the risk of constipation, while others can make it worse.
This article examines 7 foods that can cause constipation.
1. Alcohol
Alcohol is frequently mentioned as a likely cause of constipation.
That’s because if you drink alcohol in large amounts, it can increase the amount of fluids lost through your urine, causing dehydration.
Poor hydration, either due to not drinking enough water or losing too much of it through urine, is often linked to an increased risk of constipation (4Trusted Source, 5Trusted Source).
Unfortunately, no studies could be found on the direct link between alcohol consumption and constipation. Moreover, some people report experiencing diarrhea, rather than constipation, after a night out drinking (6Trusted Source).
It is possible that effects vary from person to person. Those wanting to counteract the potentially dehydrating and constipating effects of alcohol should try to offset each serving of alcohol with a glass of water or another non-alcoholic beverage.
SUMMARY
Alcohol, especially when consumed in large amounts, can have a dehydrating effect that may increase the risk of constipation. Effects may vary from person to person, and more studies are needed before strong conclusions can be made.
2. Gluten-containing foods
Gluten is a protein found in grains like wheat, barley, rye, spelt, kamut, and triticale. Some people may experience constipation when they eat foods that contain gluten (7Trusted Source).
Also, some people are intolerant to gluten. This is a condition known as gluten intolerance or celiac disease.
When someone with celiac disease consumes gluten, their immune system attacks their gut, severely harming it. For this reason, individuals with this disease must follow a gluten-free diet (8Trusted Source).
In most countries, an estimated 0.5–1% of people have celiac disease, but many may not be aware of it. Chronic constipation is one of the common symptoms. Avoiding gluten can help relieve and heal the gut (9Trusted Source, 10Trusted Source, 11Trusted Source).
Non-celiac gluten sensitivity (NCGS) and irritable bowel syndrome (IBS) are two other instances in which a person’s gut may react to wheat. Individuals with these medical conditions aren’t intolerant to gluten but appear to be sensitive to wheat and other grains.
If you suspect gluten is causing your constipation, make sure to speak to your healthcare professional to rule out celiac disease before cutting gluten from your diet.
This is important, as gluten needs to be in your diet for the test for celiac disease to work properly. If you’ve ruled out celiac disease, you may want to experiment with consuming different levels of gluten to evaluate its effects on you.
SUMMARY
Individuals with celiac disease, NCGS, or IBS may be more likely to experience constipation as a result of consuming gluten or wheat.
Foods for Constipation you MUST AVOID! The 3 Simple Steps to FIX Chronic Constipation
3. Processed grains
Processed grains and their products, such as white bread, white rice, and white pasta, are lower in fiber and may be more constipating than whole grains.
That’s because the bran and germ parts of the grain are removed during processing. In particular, the bran contains fiber, a nutrient that adds bulk to stool and helps it move along.
Many studies have linked a higher fiber intake to a lower risk of constipation. In fact, a recent study reported a 1.8% lower likelihood of constipation for every additional gram of fiber consumed per day (12Trusted Source, 13Trusted Source).
Therefore, people experiencing constipation may benefit from gradually reducing their intake of processed grains and replacing them with whole grains.
Although extra fiber is beneficial for most people, some people experience the opposite effect. For them, extra fiber may worsen constipation, rather than relieve it (14Trusted Source, 15Trusted Source).
If you are constipated and already consuming a lot of fiber-rich whole grains, adding more fiber to your diet is unlikely to help. In some cases, it may even make the problem worse (15Trusted Source).
If this is the case for you, try gradually reducing your daily intake of fiber to see if this provides some relief.
SUMMARY
Processed grains and their products, such as white rice, white pasta, and white bread, contain less fiber than whole grains, making them generally more constipating. On the other hand, some people find that consuming less fiber helps relieve constipation.
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Are Bananas Good for Constipation ?
4. Milk and dairy products
Dairy appears to be another common cause of constipation, at least for some people.
Infants, toddlers, and children appear particularly at risk, possibly due to a sensitivity to the proteins found in cow’s milk (16Trusted Source).
A review of studies conducted over a 26-year period found that some children with chronic constipation experienced improvements when they stopped consuming cow’s milk (17Trusted Source).
In a recent study, children aged 1–12 with chronic constipation drank cow’s milk for a period of time. The cow’s milk was then replaced by soy milk for a subsequent period of time.
Nine of the 13 children in the study experienced constipation relief when cow’s milk was replaced by soy milk (18Trusted Source).
There are many anecdotal reports of similar experiences in adults. However, little scientific support could be found, since most studies examining these effects are focused on children, not older populations.
It’s worth noting that those who are lactose intolerant may experience diarrhea, rather than constipation, after consuming dairy.
SUMMARY
Dairy products may cause constipation in some individuals. This effect is most common in those who are sensitive to the proteins found in cow’s milk.
5. Red meat
Red meat may worsen constipation for three main reasons.
First, it contains little fiber, which adds bulk to stools and helps them move along.
Second, red meat may also indirectly reduce a person’s total daily fiber intake by taking the place of higher-fiber options in the diet.
This is especially true if you fill up on a large portion of meat during a meal, reducing the amount of fiber-rich vegetables, legumes, and whole grains you can eat in the same sitting.
This scenario would lead to an overall lower daily fiber intake, potentially increasing the risk of constipation (13Trusted Source).
Bananas Can Cause Constipation!
Furthermore, unlike other types of meat, such as poultry and fish, red meat generally contains higher amounts of fat, and high-fat foods take longer for the body to digest. In some cases, this may increase the likelihood of constipation even further (19Trusted Source).
Those with constipation may benefit from replacing the red meat in their diet with protein- and fiber-rich alternatives such as beans, lentils, and peas.
SUMMARY
Red meat is generally high in fat and low in fiber, a nutrient combination that may increase the risk of constipation. If you let red meat replace fiber-rich foods in your diet, it can increase the risk even further.
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6. Fried or fast foods
Eating large or frequent portions of fried or fast foods may also increase the risk of constipation.
That’s because these foods tend to be high in fat and low in fiber, a combination that can slow digestion in the same way that red meat does (19Trusted Source).
Fast food snacks like chips, cookies, chocolate, and ice cream may also replace more fiber-rich snack options, such as fruits and vegetables in a person’s diet.
This can further increase the likelihood of constipation by reducing the total amount of fiber consumed per day (13Trusted Source).
Interestingly, many people believe chocolate is one of the main causes of their constipation (20Trusted Source).
Furthermore, fried and fast foods tend to contain large amounts of salt, which can lower the water content of stool, drying it up and making it harder to push through the body (21).
This happens when you eat too much salt, as your body sucks up water from your intestines to help compensate for the extra salt in your bloodstream.
This is one way your body works to bring its salt concentration back to normal, but unfortunately, it can lead to constipation.
SUMMARY
Fried and fast foods are low in fiber and high in fat and salt. These characteristics may slow digestion and increase the likelihood of constipation.
Can bananas cause bowel problems?
Constipation is a common health problem.
Constipation Is Not Just a Lack of Fiber
It’s characterized by irregular bowel movements and hard stools that are difficult to pass.
There are many causes of constipation, ranging from a poor diet to a lack of exercise.
Some claim that bananas cause constipation, while others say they help prevent it.
This article analyzes the evidence to determine whether bananas cause or relieve constipation.
Bananas are high in fiber
Bananas are one of the world’s most popular fruits. They’re a convenient snack and incredibly healthy.
Rich in several important vitamins and minerals, bananas are also relatively high in fiber, with one medium banana containing about 3.1 grams of this nutrient (1Trusted Source).
Fiber has long been claimed to help prevent and relieve constipation (2Trusted Source, 3Trusted Source).
Soluble fiber absorbs water, helping stools stay large and soft. This may help improve the movement of stool through your digestive tract (4Trusted Source).
However, evidence supporting the idea that fiber helps relieve constipation is conflicting and surprisingly weak, especially given how many health professionals recommend a high fiber intake to their constipated patients (5Trusted Source, 6).
Some studies indicate that soluble fiber can help relieve constipation. On the contrary, other studies suggest that reducing dietary fiber intake may help in some cases (7Trusted Source, 8Trusted Source).
Whether increasing your fiber intake helps relieve constipation seems to vary by individual. The type of fiber you ingest also matters.
SUMMARY
Bananas are a fairly good source of fiber, which may help relieve constipation in some people. However, the evidence on this is rather conflicting.
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Green bananas are high in resistant starch
Resistant starch is a complex carb that has fiber-like properties.
It escapes digestion in the small intestine and ends up reaching the large intestine, where it feeds the friendly bacteria that reside there (9Trusted Source).
Feeding these bacteria is a good thing. They produce short-chain fats, which contribute to digestive health and have beneficial effects on metabolism (10Trusted Source).
Before it ripens, a banana is almost entirely starch, which accounts for up to 70–80% of its dry weight. A large part of this starch is resistant starch.
As a banana ripens, the amount of starch and resistant starch decreases and is converted into sugars (11).
Resistant starch functions like soluble fiber, which can help with constipation (7Trusted Source).
One study found that feeding constipated mice resistant starch from bananas sped up the movement of stools through their intestines (12Trusted Source).
Lastly, it’s worth noting that green bananas have been used to treat diarrhea in children and adults. These properties are attributed to their high content of resistant starch (13Trusted Source, 14Trusted Source, 15Trusted Source).
SUMMARY
The resistant starch in green bananas acts like soluble fiber and has been used to treat constipation. It may also help reduce diarrhea.
Some believe bananas cause constipation
Many articles on the internet claim that bananas cause constipation. Studies haven’t confirmed this, but some people believe they are a risk factor for this condition.
In one study, German researchers investigated the perceived effects of various food items on stool consistency. They surveyed three groups:
IBS: 766 patients had irritable bowel syndrome (IBS), where constipation was a major symptom.
Constipation. 122 patients were constipated.
Control. 200 healthy individuals served as the control group.
When the 3 groups were asked which foods or beverages caused constipation, bananas were mentioned by 29–48% of respondents.
In fact, only chocolate and white bread were named more often (16Trusted Source).
SUMMARY
There is no strong evidence that bananas cause constipation, although one survey found that some people believe they do.
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They improve other aspects of digestive health
Most people tolerate bananas well, at least when consumed in moderation.
They improve digestive health and have prebiotic effects, meaning they feed your friendly gut bacteria and stimulate their growth.
One study including 34 women with excess weight examined how eating bananas affected gut bacteria (17Trusted Source).
After the women ate two bananas per day for two months, the researchers observed increases in beneficial bacteria called Bifidobacteria. However, the effect wasn’t statistically significant.
What’s more, the banana group reported improvements in digestive symptoms like bloating and stomach pain.
SUMMARY
Bananas can improve digestion. Some research shows they may also stimulate the growth of good bacteria.
The bottom line
The evidence suggests that bananas tend to reduce constipation rather than cause it.
However, researchers have also found that some people think bananas make them constipated.
If you feel that bananas make you constipated, simply eat fewer of them. If that doesn’t work, try eliminating them from your diet completely to see if that helps.
A food that relieves constipation for you may have the opposite effect on someone else.
One of the best ways to prevent constipation or find constipation relief is by avoiding the foods that cause it. Here's a list of some of the most common culprits that you should try to avoid.
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Foods that Cause Constipation | Avoid These Foods That Cause Your Hard to Poop
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7 Foods to Avoid for Constipation Relief
The cause of constipation may be as close as your dinner plate. Many of the common foods in the American diet can lead to constipation. According to Gerard Isenberg, MD, associate chief of gastroenterology at University Hospitals Case Medical Center and associate professor at Case Western Reserve University in Cleveland, the key similarity between these foods is their lack of fiber. "It is unusual for any one specific food to cause constipation," he says. "What is important in the diet is fiber. The American Dietetic Association recommends that Americans get 20 to 35 grams of fiber a day from plant foods, including both soluble and insoluble fiber. However, most Americans get only half this amount."
You can find constipation relief by replacing the following foods that cause constipation with high-fiber choices that work to prevent it.
Dairy Products
Dairy Products
Cheese, ice cream, and other dairy products have a reputation of being "binding" or constipating foods. As it turns out, this reputation is well deserved. Mark Spielmann, RD, nutrition manager at La Rabida Children's Hospital in Chicago, says it's due to the high-fat and low-fiber content of many of these products. Dairy products made from milk can cause constipation in many individuals, particularly toddlers, he says. "To prevent constipation, try fruit sherbets instead."
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Red Meat
Red Meat
Though red meat by itself isn't a specific cause of constipation, the problem is that red meat takes the place of fiber-rich options in our diet when it's consumed regularly. "Several servings of red meat per week may lead to a backed-up feeling," Dr. Spielmann says. Instead of adding more foods that cause constipation to your meal, make sure that your steak comes with plenty of fiber-rich foods, like a baked potato (eat the skin) and a large salad for constipation relief.
Chips
Chips
Snacks such as potato chips make the list of constipating foods mainly because they almost always replace a snack or side dish that is richer in fiber. There's another issue at play here, too. "High-fat foods like potato chips cause delayed digestion, leading to a 'too-full' feeling that mirrors constipation," says Spielmann. For constipation relief, look for reduced-fat snack foods that contain whole grains to increase your fiber intake.
Frozen Dinners
Frozen Dinners
These meals in a box may be convenient, but they rarely have the nutritional merits of a meal you prepare yourself, which puts them on the list of foods that can cause constipation. "Frozen dinners are almost always low in fiber and often high in fat," says Tammy Lakatos, RD, CDN, CPT, a registered dietitian and certified personal trainer in New York and one-half of the duo known as the Nutrition Twins. "Also, they are usually high in sodium, which ties up water to dilute the salt, keeping it from pushing waste through the body." Keep these constipating foods to a minimum.
Do Bananas Really Cause Constipation It's True of False
Cookies
Cookies
Lyssie Lakatos, RD, registered dietician and one-half of the duo known as the Nutrition Twins says that cookies as well as other sources of refined carbohydrates like pastries, cakes, and many crackers, have three strikes against them when it comes to constipation — they're low in fiber, low in fluid, and high in fat. For this reason, she says it's best to reduce your intake of these constipating foods in favor of higher-fiber dessert or snack choices, such as fresh fruit, which are great for constipation relief.
6 Foods That Can Cause Constipation
Bananas
Bananas
Interestingly, bananas can either be a cause of constipation or a source of constipation relief, depending on their ripeness. "Unripened, green bananas are constipating," says Tammy Lakatos. "But ripe bananas are very high in soluble fiber, which in some cases can help to push waste through the bowels, so bananas can also be helpful in eliminating constipation issues." For constipation relief, be sure to pick bananas that are good and ripe.
Fried Foods
Fried Foods
Greasy, fried foods, such as french fries, doughnuts, onion rings, and even heavily breaded good foods like fish, have a tendency to slow movement through your digestive tract. These types of foods can bind you up and be a cause of constipation. "Just like potato chips, other deep-fried foods are greasy and take a long time to digest," says Spielmann. "This can slow your normal gastrointestinal movement." Choose cooking methods such as steaming and broiling instead for constipation relief.
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