The main cause of constipation is not drinking enough water. Alcohol and caffeinated drinks depletes our body of moisture since they are natural diuretics. Three liters of water a day is needed to prevent dehydration. This is depending how much exercise is being done and how much water is taken in from fruits and vegetables.
Minerals such as calcium and iron cause constipation, so foods that contain these minerals are going to make the constipation worse. Red meats, milk and cheese have little fiber and more minerals that slow the movement in the bowels. Fiber is the indigestible part of plant that pushes food through our digestive system, absorbing water along the way.
Most fruits and vegetables have a little fiber in them, but the best resources of fiber are avocados, apples and pears. Legumes or beans such as chickpeas, peanuts and navy beans also have a high amount of fiber. Many whole-grain or wheat bread products have a good amount of fiber, but check the label because it depends on how much wheat is actually in the bread. The amount of fiber is listed on the nutrition label under the number of carbs or carbohydrates.
Yogurt can fall into either category depending on how much calcium and probiotics are in the recipe. Chocolate doesn't usually cause constipation, but people with irritable bowel syndrome (IBS) have claimed the cocoa can cause severe constipation.
Many medications can cause constipation. The worst are iron supplements and pain medications such as opiate-derived morphine and codeine. There are even some over-the-counter medications such as antacids that contain calcium or aluminum.
With a diagnosis of hypothyroidism or depression, constipation is a side effect of that disease. If you are having severe constipation that is lasting more than seven days or is causing severe pain, you may want to make sure your body is healthy by seeing your primary care doctor.
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