6 Super Healthy Seeds You Should Eat

Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are extremely nutritious. Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats and many important: vitamins, minerals and antioxidants.

When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure.

This article will describe the nutritional content and health benefits of six of the healthiest seeds you can eat.

1. FLAXSEEDS

Flaxseeds, also known as linseeds, are a great source of fiber and omega-3 fats, particularly alpha-linolenic acid (ALA). However, the omega-3 fats are contained within the fibrous outer shell of the seed, which humans can’t digest easily.

Therefore, if you want to increase your omega-3 levels, it’s best to eat flaxseeds that have been ground (1, 2). A 1-ounce (28-gram) serving of flaxseeds contains a wide mix of nutrients (3):

• Calories: 152
• Fiber: 7.8 grams
• Protein: 5.2 grams
• Monounsaturated fat: 2.1 grams
• Omega-3 fats: 6.5 grams
• Omega-6 fats: 1.7 grams
• Manganese: 35% of the RDI
• Thiamine (vitamin B1): 31% of the RDI
• Magnesium: 28% of the RDI

Flaxseeds also contain a number of different polyphenols, especially lignans, which act as important antioxidants in the body (4). Lignans, as well as the fiber and omega-3 fats in flaxseeds, can all help reduce cholesterol and other risk factors for heart disease (5, 6, 7). One large study combined the results of 28 others, finding that consuming flaxseeds reduced levels of “bad” LDL cholesterol by an average of 10 mmol/l (8).

Flaxseeds may also help reduce blood pressure. An analysis of 11 studies found that flaxseeds could reduce blood pressure especially when eaten whole every day for more than 12 weeks (9).

A couple of studies have shown that eating flaxseeds may reduce markers of tumor growth in women with breast cancer, and may also reduce cancer risk (10, 11, 12). This may be due to the lignans in flaxseeds. Lignans are phytoestrogens and are similar to the female sex hormone estrogen.

What’s more, similar benefits have been shown regarding prostate cancer in men (13). In addition to reducing the risk of heart disease and cancer, flaxseeds may also help reduce blood sugar, which may help lower the risk of diabetes (14).

2. CHIA SEEDS

Chia seeds are very similar to flaxseeds because they are also good sources of fiber and omega-3 fats, along with a number of other nutrients.

A 1-ounce (28-gram) serving of chia seeds contains (15):

• Calories: 137
• Fiber: 10.6 grams
• Protein: 4.4 grams
• Monounsaturated fat: 0.6 grams
• Omega-3 fats: 4.9 grams
• Omega-6 fats: 1.6 grams
• Thiamine (vitamin B1): 15% of the RDI
• Magnesium: 30% of the RDI
• Manganese: 30% of the RDI

Like flaxseeds, chia seeds also contain a number of important antioxidant polyphenols.

Interestingly, a number of studies have shown that eating chia seeds can increase ALA in the blood. ALA is an important omega-3 fatty acid that can help reduce inflammation (16, 17). Your body can convert ALA into other omega-3 fats, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the omega-3 fats found in oily fish. However, this conversion process in the body is usually quite inefficient. One study has shown that chia seeds may be able to increase levels of EPA in the blood (18).

Chia seeds may also help reduce blood sugar. A couple of studies have shown that whole and ground chia seeds are equally effective for reducing blood sugar immediately after a meal (19, 20). Another study found that, as well as reducing blood sugar, chia seeds may reduce appetite (14). 

Chia seeds may also reduce risk factors of heart disease (21). A study of 20 people with type 2 diabetes found that eating 37 grams of chia seeds per day for 12 weeks reduced blood pressure and levels of several inflammatory chemicals, including C-reactive protein (CRP) (22).

3. HEMP SEEDS

Hemp seeds are an excellent source of vegetarian protein. In fact, they contain more than 30% protein, as well as many other essential nutrients. Hemp seeds are one of the few plants that are complete protein sources, meaning they contain all the essential amino acids that your body can’t make. Studies have also shown that the protein quality of hemp seeds is better than most other plant protein sources (23).

A 1-ounce (28-gram) serving of hemp seeds contains (24):

• Calories: 155
• Fiber: 1.1 grams
• Protein: 8.8 grams
• Monounsaturated fat: 0.6 grams
• Polyunsaturated fat: 10.7 grams
• Magnesium: 45% of the RDI
• Thiamine (vitamin B1): 31% of the RDI
• Zinc: 21% of the RDI

The proportion of omega-6 to omega-3 fats in hemp seed oil is roughly 3:1, which is considered a good ratio. Hemp seeds also contain gamma-linolenic acid, an important anti-inflammatory fatty acid (25).

For this reason, many people take hemp seed oil supplements. Hemp seed oil may have a beneficial effect on heart health by increasing the amount of omega-3 fatty acids in the blood (26, 27, 28).

The anti-inflammatory action of the omega-3 fatty acids may also help improve symptoms of eczema.

One study found that people with eczema experienced less skin dryness and itchiness after taking hemp seed oil supplements for 20 weeks. They also used skin medication less, on average (29).

4. SESAME SEEDS

Sesame seeds are commonly consumed in Asia, and also in Western countries as part of a paste called tahini. Similar to other seeds, they contain a wide nutrient profile. One ounce (28 grams) of sesame seeds contains (30):

• Calories: 160
• Fiber: 3.3 grams
• Protein: 5 grams
• Monounsaturated fat: 5.3 grams
• Omega-6 fats: 6 grams
• Copper: 57% of the RDI
• Manganese: 34% of the RDI
• Magnesium: 25% of the RDI

Like flaxseeds, sesame seeds contain a lot of lignans, particularly one called sesamin. In fact, sesame seeds are the best known dietary sources of lignans.

A couple of interesting studies have shown that sesamin from sesame seeds may get converted by your gut bacteria into another type of lignan called enterolactone (31, 32). Enterolactone can act like the sex hormone estrogen, and lower-than-normal levels of this lignan in the body have been associated with heart disease and breast cancer (33).

Another study found that postmenopausal women who ate 50 grams of sesame seed powder daily for five weeks had significantly lower blood cholesterol and improved sex hormone status (34).

Sesame seeds may also help reduce inflammation and oxidative stress, which can worsen symptoms of many disorders, including arthritis. One study showed that people with knee osteoarthritis had significantly fewer inflammatory chemicals in their blood after eating about 40 grams of sesame seed powder every day for two months (35).

Another recent study found that after eating about 40 grams of sesame seed powder per day for 28 days, semi-professional athletes had significantly reduced muscle damage and oxidative stress, as well as increased aerobic capacity (36).

5. PUMPKIN SEEDS

Pumpkin seeds are one of the most commonly consumed types of seeds, and are good sources of phosphorus, monounsaturated fats and omega-6 fats. A 1-ounce (28-gram) serving of pumpkin seeds contains (37):

• Calories: 151
• Fiber: 1.7 grams
• Protein: 7 grams
• Monounsaturated fat: 4 grams
• Omega-6 fats: 6 grams
• Manganese: 42% of the RDI
• Magnesium: 37% of the RDI
• Phosphorus: 33% of the RDI

Pumpkin seeds are also good sources of phytosterols, which are plant compounds that may help lower blood cholesterol (38). These seeds have been reported to have a number of health benefits, likely due to their wide range of nutrients.

One observational study of more than 8,000 people found that those who had a higher intake of pumpkin and sunflower seeds had a significantly reduced risk of breast cancer (39).

Another study in children found that pumpkin seeds may help lower the risk of bladder stones by reducing the amount of calcium in urine (40). Bladder stones are similar to kidney stones. They’re formed when certain minerals crystalize inside the bladder, which leads to abdominal discomfort.

A couple of studies have shown that pumpkin seed oil can improve symptoms of prostate and urinary disorders (41, 42). These studies also showed that pumpkin seed oil may reduce symptoms of overactive bladder and improve quality of life for men with enlarged prostates.

A study of postmenopausal women also found that pumpkin seed oil may help reduce blood pressure, increase “good” HDL cholesterol and improve menopause symptoms (43).

6. SUNFLOWER SEEDS

Sunflower seeds contain a good amount of protein, monounsaturated fats and vitamin E. One ounce (28 grams) of sunflower seeds contains (44):

• Calories: 164
• Fiber: 2.4 grams
• Protein: 5.8 grams
• Monounsaturated fat: 5.2 grams
• Omega-6 fats: 6.4 grams
• Vitamin E: 47% of the RDI
• Manganese: 27% of the RDI
• Magnesium: 23% of the RDI

Sunflower seeds may be associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease. An observational study of more than 6,000 adults found that a high intake of nuts and seeds was associated with reduced inflammation (45).

In particular, consuming sunflower seeds more than five times per week was associated with reduced levels of C-reactive protein (CRP), a key chemical involved in inflammation.

Another study examined whether eating nuts and seeds affected blood cholesterol levels in postmenopausal women with type 2 diabetes (46). The women consumed 30 grams of sunflower seeds or almonds as part of a healthy diet every day for three weeks.

By the end of the study, both the almond and sunflower seed groups had experienced reduced total cholesterol and LDL cholesterol. The sunflower seed diet reduced triglycerides in the blood more than the almond diet, though.

However, “good” HDL cholesterol was also reduced, suggesting that sunflower seeds may reduce both good and bad types of cholesterol.

THE BOTTOM LINE

Seeds are great sources of healthy fats, vegetarian protein, fiber and antioxidant polyphenols.

Furthermore, they can help reduce the risk of certain diseases. In particular, the lignans in certain seeds may help lower cholesterol and the risk of cancer.

Seeds are extremely easy to add to salads, yogurt, oatmeal and smoothies, and can be an easy way to add healthy nutrients to your diet.

6 Impressive Health Benefits of Eating Curd (Yogurt) Daily

A bowl of fresh, creamy and homemade yogurt is one of the simplest food joys. This wonder dairy product can make for a dish itself with fruits or chopped onions and tomatoes or it can be blended into smoothies, used to add texture to your curries or make your breakfast cereal wholesome. It is very convenient for us pair yogurt with our daily meals but have we ever wondered about the amazing health benefits that we can enjoy by having a bowl of curd or yogurt every day? Yogurt comes from milk and therefore, it is loaded with several essential nutrients like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium. An advantage with yogurt is that it is light on the stomach and easier to digest than milk. If you didn’t know, here are six impressive health benefits of eating curd.

1. Good for digestion: Yogurt or curd is a great probiotic (an ingredient that contains live bacteria). These good and beneficial bacteria are known to improve gut activity, soothe inflamed digestive systems and treat an upset stomach. 

2. Stronger immunity: The live active cultures found in yogurt fight disease-causing germs and keep your gut and intestinal tract protected. A scientific study conducted by a team of researchers at the University of Vienna in Austria found that eating a 7-ounce dose of yogurt (about 200 grams) was just as effective in boosting immunity as popping pills.

3. Beautiful and healthy skin: Curd has a moisturizing effect on your skin and it heals your dry skin naturally. A lot of people suffer from acne due to certain gastrointestinal problems. Curd helps in marinating a happy and active gut which leads to healthy skin. Yogurt is an excellent beauty ingredient for face packs too as it contains lactic acid that acts as an exfoliator and clears off all dead cells and blemishes. 

4. Reduces high blood pressure: A research presented at the High Blood Pressure Research Scientific Sessions of the American Heart Association (AHA) showed that people who ate more non-fat yogurt were 31 percent less likely to develop high blood pressure than others. The special proteins in yogurt along with nutrients like potassium and magnesium help in lowering high blood pressure and promoting a healthy heart. 

5. Prevents Vaginal Infections: Yogurt may be particularly good for women as it helps in discouraging the growth of yeast infections. The lactobacillus acidophilus bacteria found in yogurt is known to control the growth of infection in the body and kill the yeast by kills by producing hydrogen peroxide. 

6. Good for the bones: A cup of yogurt (250grams) contains about 275mg of calcium as per the United States Department of Agriculture. A daily dose of calcium not only helps in maintaining bone density but also strengthens them. It is low in fat and calories and thus, may also help in keeping your weight in check. 

You can team a bowl of yogurt with fresh fruits or seeds like flaxseeds and sunflower seeds to add an extra dose of fiber along with all the other nutrients that it provides.

The Health Benefits Of Cinnamon: 8 Reasons You Should Warm Up To The Spice

One of the best things about the holiday season is the abundance of cinnamon-spiced goods that become available everywhere from your local cafe to your grandmother's house.

It starts in the fall with pumpkin spice lattes and pumpkin pie at Thanksgiving, then continues on through December with gingerbread cookies at Christmas and rugelach and babka during Hannukah. 

But the benefits of cinnamon might not just be related to its great flavour — there's a growing body of research suggesting that the popular spice has health benefits too.

Cinnamon is a spice made from the inner bark of cinnamomum trees, which grow in India, Sri Lanka, Indonesia, Brazil, Vietnam, and Egypt. Those sticks can be ground into cinnamon powder, or purchased pre-ground. The spice's great smell and taste comes from cinnamaldehyde, a compound in its oils.

There are two main types of cinnamon: ceylon cinnamon, which you may see referred to as true cinnamon, and cassia cinnamon, which is the variety you'll commonly find today. Research has been done on both types, including ground cinnamon and the oil derived from the spice — some benefits are specific to a particular type of the spice. 

Here are eight potential health benefits of cinnamon — all the more reason to warm up with the spice as the days get shorter and the temperatures get lower.

Aids digestion

According to traditional Chinese medicine, cinnamon is a digestive aid, says TCM practitioner Dr. Vincent Caruso. Caruso recommends making a cinnamon tea with one teaspoon of ground cinnamon and eight ounces of boiling water, with honey added for taste if necessary. And an Australian study found that cinnamon seemed to cool the bodies of pigs, reducing gas and helping digestion. 

Lowers blood pressure

Some research has linked cinnamon to heart health in a few important ways, one of them being lowered blood pressure.

One study conducted on patients with prediabetes and type 2 diabetes found that consuming cinnamon did have the effect of reducing blood pressure, at least temporarily. Further study is needed to see what long-term effects may be possible.

Fights tooth decay

That cinnamon-flavoured toothpaste is more than just tasty. One study found that cinnamon oil was more effective than clove oil — which many people use to prevent infection after a root canal — in preventing the spread of bacteria in cavities. And another study found that cinnamon oil can help prevent mouth infections. 

Improves insulin resistance

The research is still preliminary, but there's some evidence that cinnamon — particularly cassia cinnamon — may be helpful for those with diabetes or insulin sensitivity. "Several small studies have shown promising results for cinnamon at improving insulin sensitivity, which may be helpful in those with prediabetes or type 2 diabetes," says dietitian Rebecca Ditkoff.

Busts cholesterol

Another interesting area of research is in cinnamon's potentially positive effects on cholesterol levels. Some of the research that looked at cinnamon's role in improving health for people with diabetes found some evidence of lowered levels of blood lipids — but it's not clear that cinnamon was directly related.  

One way it definitely can help lower your cholesterol, though, is by being used to add flavour to food instead of ingredients like salt and excess sugar, which are related to high LDL cholesterol levels.

Reduces halitosis

Struggle with bad breath? Cinnamon may be able to help you out. One study found that cinnamon chewing gum reduced volatile sulphur compounds in the mouth. And another study found that cinnamon oil could help control bad breath by inhibiting bacterial growth. 

Helps your colon

The research is still early, but there is some evidence that cinnamon might be good for colon health in ways that go beyond its digestive benefits. Researchers in Arizona found in 2015 that cinnamaldehyde may inhibit colorectal cancer. When the compound was added to the diet of mice, their cells showed a protective effect against exposure to a carcinogen.

Boosts your brain

Another animal study found that mice showed an improved ability to learn after they were fed ground cinnamon. The mice metabolized the cinnamon into sodium benzoate, which promoted brain changes in the rodents that improved their ability to memorize and learn. The findings cannot yet be extended to humans, but show potential for further research.

Apple Fruit Benefits: 8 Incredible Health Benefits of Apple That You May Not Have Known

They are delicious, they are nutritious and a handful may even help keep doctor away. The season of apples is here and we can’t wait to have our fill of these juicy and crunchy wonders. Whether you have them as a stand alone snack in the middle of a work-filled day or as part of salads, smoothies, pies or desserts, apples rarely disappoint. Furthermore, the extensive list of the health benefits that apples offer is hard to ignore. High in pectin fibre apples boost metabolic levels, help improve heart health and regulate body’s blood sugar levels by regulating the release of sugar. They are also packed with vitamin and minerals that promote healthy bones, teeth and skin. 

Here are some more benefits of eating apples that will convince you to pick one today. 

1.Good for Diabetics and Blood Sugar regulation

According to the book ‘Healing Foods’ by DK Publishing, the fructose (a class of sugar) and antioxidant polyphenols in apples improve the metabolic balance and slow the rate at which sugar is absorbed in the body. This property of apples is especially effective for diabetics, who have to keep their blood sugar spike in check. Experts have also suggested that apples lower risk of developing type 2 diabetes because of a class of antioxidants called Anthocyanin, that is also responsible for red, purple and blue colors in fruits and veggies. 


2.Aids Weight Loss

Pectin fibre helps lower the body’s absorption of excess dietary fats.The rich quantum of fiber found in apples also helps you feeling full for longer. Bangalore based nutritionist Dr. Anju Sood says, “Fibre takes the longest to digest, which helps you keep satiated and prevents you from binging on other fattening and sugar laden foods. In the long run, this aids in weight loss.” 


3.Enables Smoother Digestion

A number of health benefits of apples are derived from the wonder fibre pectin it contains. This soluble fibre works wonders for your digestion. Pectin a form of soluble fiber, draws water from your digestive tract and forms a gel, helping to slow digestion and pushing stool through your intestines. Apples also contain malic acid, which is again a useful digestive aid.  


4.Helps Relieve Constipation and Diarrhoea

The high concentration of pectin fibre not only aids digestion but also regulates smoother bowel movements.  According to the book ‘Healing Foods’, “Pectin has an amphoteric action. Paradoxically, it can prove relief from both constipation and diarrhoea depending on body’s needs.” 


5.Protecting bones

Apples are also effective in strengthening bones and can play a crucial part in overall bone health. A certain favanoid phlorizin, found in apple skin, may help prevent bone loss associated with menopause, as it fights the inflammation and free radical production that leads to bone degeneration. 


6.Reduces Cholesterol

Pectin fibre and other constituents, such as antioxidant polyphenols have been linked to reducing the levels of “unhealthy”(LDL) cholesterol, and slow down its oxidation. This further helps reduce the risk of hardening of arteries, damaging heart muscles and blood vessels.  


7.Boost Brain Power

Apples have also been linked to enhancing brain power. Apples up the acetylcholine production, which helps build a stronger communication between nerve cells and brain, which can further improve your memory and lower your chances of developing Alzheimer's.


8.For a Brighter Smile and Stronger Gums

Apples a great source of water and fiber that act as cleansing agents. It contains malic acid that boosts saliva production, hence removing bacteria from the mouth. The fibrous texture of apples also helps improving the health of your gums. 


So what are you waiting for? Start filling your stock already to enjoy all these benefits. Every part of apple is edible. Supermarkets  may coat the apples with wax to give it a shine. Hence, it is recommended that you wash your apple thoroughly before having. Peeling can remove most of the fruit's fibre, vitamin C and iron so try to consume these juicy delights with the skin on. 

8 Foods That Can Cause Constipation

Constipation is a common problem that’s generally defined as having less than three bowel movements per week (1).

In fact, as many as 27% of adults experience it and its accompanying symptoms, such as bloating and gas. The older or more physically inactive you get, the more likely you are to experience it (2, 3).

Some foods can help relieve or reduce the risk of constipation, while others can make it worse.

This article examines 8 foods that can cause constipation.

1. Unripe Bananas

While ripe bananas can help prevent constipation, unripe bananas tend to have the opposite effect.

That's because unripe bananas contain more resistant starch, a compound that is harder for the body to digest (4).

During the ripening process, resistant starch is converted into natural sugars, which are much easier to digest.

Unripe bananas also contain higher amounts of tannins, a compound thought to reduce the speed at which foods pass through the gut (5).

Most people tend to eat bananas well before they reach their prime ripeness. However, if you want to relieve or avoid constipation, try eating ripe bananas instead of unripe ones.

Ripe bananas are completely yellow and show some signs of brown spotting. They should be very easy to peel.

SUMMARY:Unripe bananas contain more tannins and resistant starch than ripe bananas. This makes them more likely to cause constipation.

2. Alcohol

Alcohol is frequently mentioned as a likely cause of constipation.

That's because if you drink alcohol in large amounts, it can increase the amount of fluids lost through your urine, causing dehydration.

Poor hydration, either due to not drinking enough water or losing too much of it through urine, is often linked to an increased risk of constipation (6, 7).

Unfortunately, no studies could be found on the direct link between alcohol consumption and constipation. Moreover, some people report experiencing diarrhea, rather than constipation, after a night out drinking (8).

It is possible that effects vary from person to person. Those wanting to counteract the potentially dehydrating and constipating effects of alcohol should try to offset each serving of alcohol with a glass of water or another non-alcoholic beverage.

SUMMARY:Alcohol, especially when consumed in large amounts, can have a dehydrating effect that may increase the risk of constipation. Effects may vary from person to person, and more studies are needed before strong conclusions can be made.

3. Gluten-Containing Foods

Gluten is a protein found in grains like wheat, barley, rye, spelt, kamut and triticale. Some people may experience constipation when they eat foods that contain gluten (9).

Also, some people are allergic to gluten. This is a condition known as celiac disease.

When someone with celiac disease consumes gluten, their immune system attacks their gut, severely harming it. For this reason, individuals with this disease must follow a gluten-free diet(10).

In most countries, an estimated 0.5–1% of people have celiac disease, but many may not be aware of it. Chronic constipation is one of the common symptoms. Luckily, avoiding gluten can help relieve and heal the gut (10, 11, 12).

Non-celiac gluten sensitivity (NCGS) and irritable bowel syndrome (IBS) are two other instances in which a person's gut may react to gluten. Individuals with these medical conditions aren't allergic to gluten but appear to be sensitive to it.

Moreover, studies show that many people without these conditions may also experience constipation after consuming gluten (13, 14).

If you suspect gluten is causing your constipation, make sure to speak to your healthcare professional to rule out celiac disease before cutting gluten from your diet.

This is important, as gluten needs to be in your diet for the test for celiac disease to work properly. If you’ve ruled out celiac disease, you may want to experiment with consuming different levels of gluten to evaluate its effects on you.

SUMMARY:Individuals with celiac disease, NCGS or IBS may be more likely to experience constipation as a result of consuming gluten.

4. Processed Grains

Processed grains and their products, such as white bread, white rice and white pasta, are less nutritious and may be more constipating than whole grains.

That's because the bran and germ parts of the grain are removed during processing. In particular, the bran contains fiber, a nutrient that adds bulk to stool and helps it move along.

Many studies have linked a higher fiber intake to a lower risk of constipation. In fact, a recent study reported a 1.8% lower likelihood of constipation for every additional gram of fiber consumed per day (5, 15).

Therefore, people experiencing constipation may benefit from gradually reducing their intake of processed grains and replacing them with whole grains.

Although extra fiber is beneficial for most people, some people experience the opposite effect. For them, extra fiber may worsen constipation, rather than relieve it (16, 17).

If you are constipated and already consuming a lot of fiber-rich whole grains, adding more fiber to your diet is unlikely to help. In some cases, it may even make the problem worse (17).

If this is the case for you, try gradually reducing your daily intake of fiber to see if this provides some relief.

SUMMARY: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. On the other hand, some people find that consuming less fiber helps relieve constipation.

5. Milk and Dairy Products

Dairy appears to be another common cause of constipation, at least for some people.

Infants, toddlers and children appear particularly at risk, possibly due to a sensitivity to the proteins found cow's milk (18).

A review of studies conducted over a 26-year period found that some children with chronic constipation experienced improvements when they stopped consuming cow’s milk (19).

In a recent study, children aged 1–12 with chronic constipation drank cow's milk for a period of time. The cow's milk was then replaced by soy milk for a subsequent period of time.

Nine of the 13 children in the study experienced constipation relief when cow's milk was replaced by soy milk (20).

There are many anecdotal reports of similar experiences in adults. However, little scientific support could be found, since most studies examining these effects are focused on children, not older populations.

It's worth noting that those who are lactose intolerant may experience diarrhea, rather than constipation, after consuming dairy.

SUMMARY:Dairy products may cause constipation in some individuals. This effect is most common in those who are sensitive to the proteins found in cow's milk.

6. Red Meat

Red meat may worsen constipation for three main reasons.

First, it contains little fiber, which adds bulk to the stools and helps them move along.

Second, red meat may also indirectly reduce a person's total daily fiber intake by taking the place of higher-fiber options in the diet.

This is especially true if you fill up on a large portion of meat during a meal, reducing the amount of fiber-rich vegetables, legumes and whole grains you can eat in the same sitting.

This scenario would lead to an overall lower daily fiber intake, potentially increasing the risk of constipation (15).

Furthermore, unlike other types of meat, such as poultry and fish, red meat generally contains higher amounts of fat, and high-fat foods take longer for the body to digest. In some cases, this may increase the likelihood of constipation even further (21).

Those with constipation may benefit from replacing the red meat in their diet with protein- and fiber-rich alternatives such as beans, lentils and peas.

SUMMARY:Red meat is generally high in fat and low in fiber, a nutrient combination that may increase the risk of constipation. If you let red meat replace fiber-rich foods in your diet, it can increase the risk even further.

7. Fried or Fast Foods

Eating large or frequent portions of fried or fast foods may also increase the risk of constipation.

That's because these foods tend to be high in fat and low in fiber, a combination that can slow digestion in the same way that red meat does (21).

Fast-food snacks like chips, cookies, chocolate and ice cream may also replace more fiber-rich snack options, such as fruits and vegetables in a person's diet.

This can further increase the likelihood of constipation by reducing the total amount of fiber consumed per day (15).

Interestingly, many people believe chocolate is one of the main causes of their constipation (22).

Furthermore, fried and fast foods tend to contain large amounts of salt, which can lower the water content of stool, drying it up and making it harder to push through the body (23).

This happens when you eat too much salt, as your body sucks up water from your intestines to help compensate for the extra salt in your bloodstream.

This is one way your body works to bring its salt concentration back to normal, but unfortunately, it can lead to constipation.

SUMMARY:Fried and fast foods are low in fiber and high in fat and salt. These characteristics may slow digestion and increase the likelihood of constipation.

8. Persimmons

Persimmons are a popular fruit from Eastern Asia that may be constipating for some people.

Several varieties exist, but most can be categorized as either sweet or astringent.

In particular, astringent persimmons contain a large amount of tannins, a compound thought to reduce gut secretions and contractions, slowing down bowel movements (5).

For this reason, people experiencing constipation should avoid consuming too many persimmons, especially astringent varieties.

SUMMARY:Persimmons contain tannins, a type of compound that may promote constipation by slowing digestion. This may be particularly true for astringent varieties of the fruit. 

The Bottom Line

Constipation is an unpleasant condition that’s relatively common.

Luckily, if you have constipation, you can achieve smoother digestion by making some simple changes to your diet.

Start by avoiding or reducing your intake of constipating foods, including the ones listed above.

If you’re still experiencing difficulties after reducing your intake of constipating foods, ask your healthcare provider to recommend additional lifestyle and dietary strategies.