WHITE RICE: This is another food item that you must eliminate if you are constipated. Rather than passing easily from stool, rice can sit in your digestive system. White rice lacks fibre, so if you're constipated, you must prefer brown rice as it has fibre.
White rice
White rice is a common food that is generally well tolerated for those with diarrhea. “The reason is because it is low fibre, which helps in not promoting bowel movements,” she says. “This allows the bowels to form instead of promoting them to move.”
Some foods can make you more likely to get stopped up. The most common culprits are dairy products, sugary treats, and high-fat meats. So go easy on marbled steaks and sausages, cheese, ice cream, cakes, cookies, and frozen or packaged meals, which tend to lack much fiber.
Eating rice is a sure way to regulate your digestive system. In just one ounce of raw rice bran, there are 6 grams of fiber. Rice's high-fiber make up is essential for reducing constipation and regulating the digestive system. Rice also works as a natural diuretic, which helps eliminate water from the body.
White Rice
White Rice is low in fiber so it helps by not promoting bowel movements. This allows the bowels to bulk instead of promoting them to move. For example, brown rice would be higher in insoluble fiber which helps food pass more quickly through the stomach.
Apples and pears – Containing high levels of fibre, fructose and sorbitol, apples and pears are popular fruits that help you to empty your bowels. Also, apples and pears contain high levels of water content, which helps with digestion and with avoiding constipation. For best results, eat them raw.
You may think that cutting back on food will help “clear out” your colon. That's not the case. Do this: Eating, especially healthy whole foods that contain fiber, helps your body move stool. Forget to manage your stress.
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. “I usually look for a low-sugar Greek yogurt,” she says.
100% whole grain bread is high in dietary fiber, and fiber carries water straight to your stool to soften it. Watch that the bread you're buying starts with the word “whole”. Multigrain or seven-grain bread is not whole-grain; they're still made with enriched white flour and will worsen constipation.
Causes of constipation in the elderly
Some of the reasons for this propensity include poor diet, lack of adequate fluids in diet, lack of exercise, the use of certain drugs to treat other medical conditions, and poor bowel habits.
For many people, eating more high fiber foods can help ease constipation. These foods include: most vegetables, including carrots, peas, broccoli, and okra.
Try to sit on the toilet 15 to 20 minutes after breakfast. Do not ignore the call to open your bowels. Putting off the call to go can cause constipation. Try to work with the body's natural rhythm (emptying the bowel first thing in the morning).
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.
Insoluble fiber is the most beneficial for softening stools. It does not dissolve in water and helps food pass more quickly from the stomach to the intestines. Wholewheat flour, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes all contain insoluble fiber.
White rice can lead to constipation because the husk, bran, and germ have been removed. That's where all the fiber and nutrients are! Brown rice can help relieve constipation because the husk, bran, and germ have not been removed.
Whole grains are rich in fiber and will help to cleanse the colon. Oats, oatmeal, brown rice, and quinoa are all great sources. Try to incorporate 3 – 5 servings per day into your meals. Broccoli, cauliflower, kale, and most leafy greens are fiber-dense and are always healthy choices.
Foods to Avoid When Constipated
Slattery cites cheese as a particular constipation culprit. “Really high-fat foods slow down digestion,” she says. “Fats are tricky to digest, and take a long time for the body to break down. Also, most high-fat foods are low in fiber and delay motility.”