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.
While you're good to go on whole grain options, anything made from white flour—be it pasta or bagels—is a big no-no. Because the bran and germ has been removed, you're taking in a very low amount of fiber that's only going to cause constipation or make it worse.
Eating a lot of high-fat meats, dairy products and eggs, sweets, or processed foods may cause constipation. Not enough fluids. Water and other fluids help fiber work better, so not drinking enough liquids can contribute to harder stools that are more difficult to pass.
Whole grain pasta is rich in insoluble fiber that passes through the digestive system absorbing water. Like a laxative, insoluble fiber helps prevent constipation and speed up food movement through the digestive system.
Eating When you Have Diarrhea
If you have very severe diarrhea, you may need to stop eating or drinking dairy products for a few days. Eat bread products made from refined, white flour. Pasta, white rice, and cereals such as cream of wheat, farina, oatmeal, and cornflakes are OK.
“The BRAT diet ― bananas, rice, applesauce and toast ― is one we recommend for a range of digestive issues, and it can help with both constipation and diarrhea.
Foods that help ease constipation
Consider adding some the following fibre-rich foods to your diet to help ease constipation: High fibre cereals such as: bran flakes, Weetabix, porridge, muesli and shredded wheat.
Eat more fiber.
Limit foods that have little or no fiber such as ice cream, cheese, meat, snacks like chips and pizza, and processed foods such as instant mashed potatoes or already-prepared frozen dinners.
Eating When you Have Constipation. Try these things to relieve your constipation: Do not skip meals. Avoid processed or fast foods, such as white breads, pastries, doughnuts, sausage, fast-food burgers, potato chips, and French fries.
Probiotics: The good bacteria can help you go.
Kimball says any yogurt — not just those that advertise they're good for gastrointestinal health — can be a good source of probiotics that help relieve constipation.
“Oats are loaded with soluble fiber, which is a type of fiber that allows more water to remain in the stool,” says Smith. “This makes the stool softer and larger, and ultimately easier to pass.”
Cheese, ice cream, and other dairy products have high calcium content, which carries high-binding properties and may lead to constipation in some people, says Christine Lee, MD, a gastroenterologist at Cleveland Clinic.
Eat foods that thicken the stool such as: rice, pasta, cheese, bananas, applesauce, smooth peanut butter, pretzels, yogurt, and marshmallows. Drink 2 or 3 glasses of fluid that will replace electrolytes like sports drinks, fruit or vegetable juice and broth but limit these items.
Beans also contain good amounts of soluble and insoluble fiber, both of which help ease constipation in different ways. Soluble fiber absorbs water and forms a gel-like consistency, softening stool and making it easier to pass ( 21 ).
In conclusion, rye bread relieves mild constipation and improves colonic metabolism compared with white wheat bread and commonly used laxatives without increasing gastrointestinal adverse effects.
Wholegrain cereals like bran flakes, malted wheat cereal and wheat biscuits are high in fibre and will also have sugar and salt added to them usually, so avoid adding any more sugar and opt for fruits or berries for sweetness.
Cocoa, and therefore dark chocolate, contains fibre, which has a positive effect on intestinal transit. Fibre contributes to correct bowel function and helps both prevent and reduce constipation. To sum up, does chocolate cause constipation? No, if consumed in reasonable quantities.
Beef broth, chicken broth, vegetable broth, or broth-based soups are other great food to help constipation.
Made from whole grains, every cup of cooked pasta (140 grams) boasts 3 grams of fiber and 8 grams of protein per serving, per the USDA. Most of us don't eat enough fiber, which is good for our heart and digestion, so consuming pasta is one way to boost our fiber intake.
Plain white rice is easily digested and binding, which means it helps firm up loose stools. Cook it plain or with chicken broth. Pasta noodles made from white flour without any sauce or butter are another option.