Can Nuts and Seeds Make You Constipated? [Something to AVOID]

Every one of us has been there. Everyone has undoubtedly had constipation at some point in their lives.

It is one of the most common gastrointestinal disorders, affecting millions of people globally on a chronic basis.

What causes it to happen?

Our bodies absorb nutrients when food passes through our digestive systems, from the stomach through the small intestine and into our colon, also known as the large intestine.

The colon collects water from this food waste, resulting in stools.

As food goes too slowly through the digestive system, the colon has more time to absorb water from the waste, which causes it to become dry and difficult to evacuate.

This vexing gastrointestinal illness may be brought on by a number of circumstances, including:

increasing age Constipation may be caused by a slower metabolism and a more sedentary lifestyle.

Also, seniors have decreased muscular power throughout the digestive track to assist in moving food through the system.

Women who are pregnant The fetus may push on the intestines, slowing the passage of food through the digestive system.

Fiber consumption Those who consume little fiber may get gastrointestinal difficulties.

Fiber is necessary for keeping a healthy gut.

Alcohol Constipation may be exacerbated by excessive alcohol use.

One of the most common reasons of constipation is dehydration.

Make sure you’re well-hydrated to keep the food waste wet.

Stress Excessive levels of stress might make it difficult to maintain a healthy system.

Cheese, milk, and other dairy items may prevent food from moving.

Exercise Constipation may be exacerbated by a lack of activity.

Diabetes, hyperthyroidism, intestinal blockage, and IBS are all examples of underlying medical disorders that may induce persistent constipation (Irritable Bowel Syndrome).

Constipation symptoms might include:

• Bloating and abdominal cramps
• Stools are hard, dry, and difficult to pass
• Less than three bowel movements a week
• Nausea
• After a movement, you feel like you haven’t emptied your bowels.

As usual, websites are not a replacement for medical advice, so if in doubt, consult with your doctor.

Foods To Avoid When Constipated

Constipation is the most frequent gastrointestinal disturbance that everyone experiences at some time in their life.

These are some meals to avoid if you’re constipated.

1. Alcohol is one of the most common causes of bowel problems. The dehydrating effects of alcohol are widely known, while insufficient water consumption can easily lead to hard, dry stools.
2. Processed grains like white bread, rice, and pasta have the husk, bran, and germ removed during manufacturing. This leads to a lower fiber content which is essential for moving the food along the digestive system.

Those who suffer from chronic constipation may increase their fiber intake by eating whole grains.

Nevertheless, if your fiber consumption is already high and you are still constipated, it might be due to something else, and increasing fiber may aggravate the issue. (Source)

1. Dairy products like milk and cheeses are also a common cause of constipation. Multiple studies on children between the ages of 1 and 12 found that reducing the intake of cow’s milk and replacing it with soy milk can reduce symptoms of constipation.
2. Fried or processed foods have high fat content and are low in fiber. The high sodium content also absorbs water, making the stool harder and more difficult to pass.
3. Red meat and poultry are similarly high in fat and contain no fiber. They also have a high caloric content, making you feel full and unable to eat other fiber-rich foods. By substituting red meat with foods like fruits and vegetables, you can significantly improve your bowel movements.
4. Sweet snacks like chocolate, cakes, and cookies also can contribute to irregular bowel movements, especially if eaten in large quantities. They are high in carbohydrates, low in fiber, and have high sugar content. Consider substituting refined sugar with natural sugars found in fiber-rich fruits.
5. Unripe bananas can surprisingly give you constipation. In comparison, ripe bananas are a great source of fiber and other beneficial nutrients, so make sure your bananas are fully ripe before consumption.

The typical American’s fiber consumption is now 15 grams, well below the recommended daily intake of 25 to 30 grams.

Fiber is essential for gut function.

The soluble fiber dissolves, forming a gel that aids digestion and has been linked to lower cholesterol and better glucose management.

Insoluble fiber promotes the passage of food through the digestive tract and raises the volume of the stool, which aids with constipation.

Certain insoluble fiber also nourishes the beneficial gut bacteria in your colon known as probiotics, the billions of bacteria that line your gut and keep it balanced.

Several dietary groups are known to be high in fiber.

Vegetables Most veggies are rich in fiber and low in fat. Moreover, veggies are high in nutrients and minerals that can help you stay healthy.

Broccoli, carrots, beets, artichokes, and squash are rich in fiber.

Fruits These nutritional powerhouses not only provide nutrients but also a good quantity of fiber.

A medium pear has 5.5g of fiber, while an apple has 4.4g.

A handful of fruits in your diet should help you fulfill the recommended daily fiber intake of 25g.

Legumes Legumes, the hidden heroes of fiber-rich foods, such as navy, pinto, black, and kidney beans, often provide 15 to 20g of fiber in a one-cup meal.

Legumes are high in protein as well as fiber.

Legumes are classified as both a vegetable and a protein by the USDA.

Cereals and Oatmeal The majority of cereals and oatmeal include both insoluble and soluble fiber.

Oats also contain beta-glucan, a soluble fiber that has been associated to decrease cholesterol and improve skin problems.

Seeds and nuts Most nuts and seeds are rich in fiber and may be found in the health food department of most supermarkets.

It is recommended to purchase them fresh and undercooked to avoid the extra effects of salt or artificial spices.

Whole Foods Market Brown pasta, quinoa, brown rice, and brown bread have more fiber than white variants.

During the processing of white grains, the fiber-rich husk, bran, and germ are removed.

Despite the many advantages of fiber-rich meals, it is important to note that those with IBS (Irritable Bowel Syndrome) or other digestive issues may have negative consequences when increasing their fiber intake.

Individuals suffering from IBS or other illnesses must seek out low FODMAP meals to meet their nutritional needs. Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols are abbreviated as FODMAPs.

They are a kind of carbohydrate and sugar that might induce stomach upset in those who have sensitive stomachs.

Constipation patients might also try the following foods:

1. Prunes contain sorbitol and a high amount of fiber. Four medium-sized prunes contain 2g of fiber.
2. One tablespoon of flax or chia seeds contains about 3g of fiber and can be sprinkled onto oats and cereals.
3. Apples, pears, and kiwis are nutritious fruits excellent sources of fiber.
4. Add beans to your salads, soups, and stews to up your fiber dosage. A single cup of navy beans can contain up to 20g of fiber.
5. Figs are an excellent source of fiber. A cup of figs can contain 15g of fiber.
6. A medium sweet potato contains 4g of fiber.
7. A cup of avocados contains 10g of fiber.

Here are several natural laxatives to try before going to the drugstore.

1. Berries
2. Chia and flax seeds
3. Kefir
4. Beans like navy, pinto, black, and garbanzo
5. Castor oil
6. Dark leafy greens with high fiber content
7. Olive oil
8. Aloe vera
9. Oat, bran, and cereals
10. Whole grains
11. Prunes
12. Fruits high in fiber like apples, kiwis, and pears

Dehydration is also one of the leading causes of constipation, so drink lots of water!