Contents:
- Medical Video: Healthy Food Advice : How to Avoid Foods That Cause Irritable Bowel Syndrome
- 1. Prem
- 2. Peanuts
- 3. Kiwi
- 4. Rye bread
- 5. Pear
- Foods that must be avoided
- 1. Chocolate
- 2. Dairy products
- 3. Red meat
- 4. Banana
- 5. Caffeine
Medical Video: Healthy Food Advice : How to Avoid Foods That Cause Irritable Bowel Syndrome
When planning a healthy diet, involve lots of high-fiber foods to help keep your diet organized. Try the five foods below to help regulate your eating patterns to avoid constipation:
1. Prem
Prem is a medicine for grandmothers. This fruit can be a medicine for you too. Prem and plum juice have been used for years to help relieve constipation. Prem is very high in soluble fiber and natural laxative sorbitol. This combination will definitely make you healthy.
Researchers at the University of Iowa carried out a dry test, comparing plums with psyllium (laxative) in 40 adults who were constipated. Those who were given plums had higher spontaneous measured bowel movements than people who took laxatives.
2. Peanuts
Beans have more than 10 grams of fiber per serving cup, which is more than almost all other fiber sources. Nuts have a large mixture of soluble and insoluble fiber, which helps food continue to move through the small intestine.
You can choose between the following beans:
- Baked beans
- Black-eyed peas
- Garbanzo beans
- Edamame beans
- Pinto beans
- Red beans
Add all the beans to salads, soups or pasta.
3. Kiwi
One medium sized kiwi has about 2.5 grams of fiber and many vitamins and nutrients that are important for good health, including your intestines.
Kiwi is a type of berry. And like most other berries, it has edible seeds. You can even eat the skin even though most people prefer to only eat the meat.
A 2013 study reported in Recent Food and Nutrition Research found that eating kiwi helped schedule regular bowel movements. A previous study by researchers in Taipei also found that eating two kiwi a day can increase the amount of bowel movements in adults with constipation.
4. Rye bread
Pure wheat has a lot of fiber, which is not only good for the stomach, but also the liver.
Researchers at the University of Finland in Helsinki found wheat rye bread is better than ordinary whole wheat bread and laxatives to eliminate constipation. They report their findings in Journal of Nutrition in 2010. The study subjects ate enough slices (12.3 grams each) to get 30 grams of fiber a day. But you don't need to eat that much.
Arabinoxylan, the main component of dietary fiber in rye, is what makes food move through your intestines.
5. Pear
Pears contain several types of fiber. Be sure to eat the skin to get maximum fiber. By eating the skin, the average pear provides 5-6 grams of dietary fiber that you need to regulate your digestive system.
Foods that must be avoided
If some foods help keep your diet regular, other foods actually have a binding effect. If you experience problems with constipation, avoid these five foods:
1. Chocolate
Chocolate is not recommended, especially for people who suffer from irritable bowel syndrome (IBS). It is suspected that large amounts of fat in chocolate can slow down the digestive process. It is suspected that it can slow down muscle contraction (peristalsis) which makes food move through the intestine.
In one study, researchers in Germany asked people who had constipation to name the foods they thought caused constipation. Chocolate is most often mentioned.
2. Dairy products
In large quantities, dairy products, such as milk and cheese, can cause many people to get constipation. It is not known whether it is because of milk itself or if it is a combination of the two. However, lactose in milk can cause gas and bloating to increase.
One study of Iranian children, aged 1-13 years, found that dairy products could be the cause of their constipation. Nearly all children (80%) who reduce their consumption of milk and cow's milk products from their diet have more regular bowel movements.
3. Red meat
There are many reasons not to eat a lot of red meat. One of them is eating a large portion of red meat can make you constipated. A number of things that make constipation because red meat is high in fat, so it takes longer for the digestive tract to process it. Meat also has hard protein fibers that are hard to digest your stomach. In addition, red meat is rich in iron, which can cause constipation.
4. Banana
Bananas are a puzzle when it comes to the list of foods that should be avoided so as not to constipate. Here's the dilemma: raw bananas can cause constipation, but ripe bananas can help relieve constipation.
Green bananas cause constipation because they still have a lot of starch, which is difficult for the body to digest. Bananas also contain pectin (fiber) which secretes water from the intestine to your pup.
5. Caffeine
Like bananas, caffeine can also be a stimulant that can stimulate us to defecate. However, if you are dehydrated, you may find that caffeine in coffee, black tea, and chocolate will only make your constipation worse or worse.
