# Constipated? Avoid Chicken for Better Relief
Constipation can be an uncomfortable and frustrating condition to deal with. While many people focus on what foods to eat to alleviate constipation, it’s also essential to know what foods to avoid. Surprisingly, chicken might be one of those foods. In this article, we’ll discuss why you should avoid chicken if you’re constipated and what other foods can help relieve constipation.
Understanding Constipation
Constipation occurs when you have fewer than three bowel movements a week, and your stools are hard, dry, and difficult to pass. It can be caused by various factors, including a lack of fiber in the diet, dehydration, lack of physical activity, and certain medications. Knowing the root cause of your constipation is crucial for finding the most effective relief.
Why Chicken Might Worsen Constipation
Low Fiber Content
Chicken is a low-fiber food, and consuming it in large amounts can contribute to constipation. Fiber is essential for keeping the digestive system running smoothly, as it adds bulk to the stool and helps it pass through the intestines more easily. When you consume foods low in fiber, like chicken, it can slow down your digestion and make it harder to have regular bowel movements.
High Protein, Low Water Content
Chicken is also high in protein, which can be difficult for some people to digest. Additionally, it has a low water content. Foods that are high in protein and low in water can make stools harder and more difficult to pass. If you’re already constipated, adding more chicken to your diet might make the problem worse.
Foods to Avoid When Constipated
Aside from chicken, there are other foods you should avoid if you’re experiencing constipation. Here are some common culprits:
Processed Foods
Processed foods often contain little to no fiber and are high in fat and sugar, which can contribute to constipation. Examples include:
- Fast food
- Frozen meals
- Snack foods like chips and cookies
Dairy Products
Dairy products can be constipating for some people, especially if they are lactose intolerant. This includes:
- Milk
- Cheese
- Ice cream
Red Meat
Red meat is low in fiber and high in fat, making it another food to avoid when constipated. It’s also harder to digest, which can slow down bowel movements.
Foods That Can Help Relieve Constipation
Now that you know what to avoid, let’s focus on what you should eat to help relieve constipation. Here are some fiber-rich foods that can aid in digestion and promote regular bowel movements:
Fruits
Fruits are high in fiber and water content, making them excellent choices for relieving constipation. Some of the best fruits include:
- Apples
- Pears
- Berries
- Prunes
- Oranges
Vegetables
Vegetables are another great source of fiber. Aim to include a variety of colorful vegetables in your diet, such as:
- Leafy greens (spinach, kale)
- Broccoli
- Carrots
- Brussels sprouts
- Sweet potatoes
Whole Grains
Whole grains are packed with fiber and can help keep your digestive system moving. Some good options are:
- Oats
- Brown rice
- Quinoa
- Whole grain bread
- Barley
Legumes
Legumes are high in fiber and protein, making them a perfect addition to your diet if you’re constipated. Try incorporating:
- Lentils
- Chickpeas
- Black beans
- Kidney beans
Nuts and Seeds
Nuts and seeds are another excellent source of fiber and healthy fats. Some examples include:
- Chia seeds
- Flaxseeds
- Almonds
- Walnuts
Hydration is Key
In addition to eating fiber-rich foods, staying hydrated is crucial for relieving constipation. Drinking plenty of water helps soften the stool and makes it easier to pass. Aim for at least eight glasses of water a day, and consider incorporating other hydrating beverages like herbal teas and clear broths.
Lifestyle Changes for Constipation Relief
Regular Exercise
Physical activity can help stimulate digestion and promote regular bowel movements. Aim for at least 30 minutes of moderate exercise, such as walking, swimming, or cycling, most days of the week.
Establish a Routine
Try to establish a regular bathroom routine. Set aside time each day to sit on the toilet, even if you don’t feel the immediate urge to go. This can help train your body to have regular bowel movements.
Manage Stress
Stress can impact your digestive system and contribute to constipation. Practice stress-reducing techniques like deep breathing, meditation, or yoga to help keep your digestive system functioning smoothly.
When to See a Doctor
While dietary changes and lifestyle adjustments can often relieve constipation, there are times when you should seek medical advice. Consult a healthcare professional if you experience:
- Severe or persistent constipation
- Blood in your stool
- Unexplained weight loss
- Abdominal pain
These symptoms could indicate a more serious underlying condition that requires medical attention.
Conclusion
According to Monash University, ripe bananas are also high FODMAP, which may mean that some people with IBS have to avoid them.
https://www.medicalnewstoday.com/articles/list-of-foods-that-cause-constipation
Constipation can be an uncomfortable and frustrating issue, but making dietary changes can help. Avoiding low-fiber foods like chicken and incorporating high-fiber foods such as fruits, vegetables, whole grains, and legumes can promote regular bowel movements. Additionally, staying hydrated, exercising regularly, and managing stress are essential steps for relieving constipation. If your symptoms persist, be sure to consult a healthcare professional for further guidance.
By understanding which foods to avoid and which to include in your diet, you can effectively manage constipation and improve your overall digestive health.
