Constipation is a common problem where people find it difficult to have bowel movements and is defined as less than three bowel movements per week. If a person has less than one bowel movement per week, they are considered to have severe constipation .
Constipation is a common digestive problem that affects people of all ages. It occurs when stool passes through the large intestine too slowly, causing it to become hard dry and difficult to pass. Constipation is generally defined as having fewer than three bowel movements per week. While there are many causes of constipation one potential culprit is turkey.
How Does Turkey Impact Digestion?
Turkey is a lean low-fat protein that is a staple food for many people. However, some characteristics of turkey may make it more likely to cause digestive issues like constipation in sensitive individuals including
-
High Protein Content Turkey is a high protein food with a 3 oz serving providing around 25 grams of protein. While protein is essential for health, eating too much can cause constipation by slowing digestion.
-
Lack of Fiber: Turkey does not contain any fiber. Fiber normalizes bowel movements by adding bulk and drawing water into stools. Without adequate fiber, stools can become dry and difficult to pass.
-
Iron Content: Turkey contains a moderate amount of iron, with 3 oz providing around 10% of the recommended daily amount. Iron can cause constipation in some people, especially when taken as a supplement.
-
Fatty Cuts: Cuts of turkey with skin contain much more fat, which may delay gastric emptying and slow digestion.
So while turkey is a nutritious meat, its high protein, lack of fiber and higher fat cuts may contribute to constipation in susceptible individuals if consumed in large quantities.
Other Factors That Can Cause Constipation
While turkey may play a role, many other dietary and lifestyle factors can also lead to constipation, including:
- Inadequate fluid intake
- Low fiber diet
- Sedentary lifestyle
- Stress
- Food sensitivities
- Certain medications
- Irritable bowel syndrome
- Hypothyroidism
- Celiac disease
Constipation can also sometimes occur as a side effect of surgery or pregnancy. Age and gender may also impact risk, with constipation being more common in older adults and women.
Tips to Prevent Turkey-Related Constipation
If you find turkey triggers constipation for you, there are some simple tips to enjoy it without digestive problems:
-
Eat Lean Cuts: Choose skinless, white meat turkey and avoid fatty cuts like legs and wings.
-
Portion Control: Stick to reasonable 3-4 oz portions of turkey. Too much protein at once can overwhelm digestion.
-
Pair with Fiber: Serve turkey with high fiber foods like vegetables, fruits, beans, lentils, whole grains and nuts.
-
Stay Hydrated: Drink plenty of fluids like water with meals and throughout the day.
-
Exercise: Stay active with both cardio and strength training to keep bowels regular.
-
Supplement Fiber: If needed, add a fiber supplement like psyllium or methylcellulose.
-
Probiotics: Take a probiotic supplement to support healthy gut bacteria.
-
See Your Doctor: If constipation persists, see your doctor to identify any underlying causes.
Healthy Alternatives to Turkey
For those who are prone to constipation from turkey, some healthy high protein alternatives include:
- Legumes (beans, lentils, chickpeas)
- Nuts and seeds (almonds, walnuts, chia seeds)
- Eggs
- Salmon
- Chicken breast
- Greek yogurt
- Tofu
These foods can generally be enjoyed as part of a high fiber diet to support healthy digestion and prevent constipation.
When to See a Doctor
Occasional constipation is usually nothing to worry about. However, if you experience persistent or severe constipation, it is important to see your doctor. They can perform tests to identify any underlying disorders contributing to your symptoms.
See a doctor promptly if constipation is accompanied by:
- Loss of appetite or unexplained weight loss
- Bleeding from the rectum
- Abdominal pain or cramping
- Nausea and vomiting
- Constant urge to pass stool but inability to do so
While adjusting your diet can often resolve mild constipation, your doctor can provide prescription laxatives or recommend other therapies for relief of chronic or severe constipation when needed.
The Bottom Line
For most people, turkey can be enjoyed as part of a high fiber diet without issue. However, some characteristics of turkey like its protein content and lack of fiber may contribute to constipation in susceptible individuals, especially when consumed in excess. Following a balanced diet with plenty of fluid, fiber and physical activity can help prevent turkey and other high protein foods from causing problems. If digestive troubles persist, see your doctor to discuss treatment options and identify any underlying disorders that may be contributing. With a few simple dietary tweaks and lifestyle measures, turkey can remain a healthy, delicious addition to your diet without disrupting your digestion.
From
All those burgers and fries are low-fiber and high in fat. Fried foods contribute to constipation. Not to mention fast foods often dont have much nutritional value on top of it.
Instead of a fast-food burger and fries, try these:
- Make burgers at home from lean ground turkey, or even better, try a veggie patty and put it on a whole-grain wheat bun.
- Sweet potatoes are rich in soluble fiber, with plenty of nutrients, and help relieve and prevent constipation. So, swap traditional French fries for baked sweet potato fries. Leave the skin on because it has the best fiber benefits!
What foods cause constipation?
Just as there are many foods you can eat to help prevent or relieve your constipation, there are foods that can have a binding effect that can make your constipation worse. These are 15 foods to avoid when you are constipated.
Do bananas make you constipated? Bananas are a conundrum when it comes to constipation foods to avoid. Its a matter of timing: Unripe bananas can cause constipation; ripe bananas can help relieve constipation.
- Unripe or under-ripe green bananas cause constipation because they still have a lot of starch, which can be hard for the body to digest.
- Bananas also contain dietary fiber (pectin), which draws water from the intestines toward the stool.
If someone is already dehydrated, this can make constipation worse.
Babies can also get constipated if they eat too many bananas. Moderation and a variety of fruits and veggies for your little one are the keys.
It is not true that if you swallow a piece of gum it takes seven years to digest. However, it is true that if you swallow many pieces of gum in a short time, or if you swallow several pieces of gum with other indigestible foods such as seeds, this can create a mass that, in rare cases, blocks the digestive tract. This digestive blockage can cause constipation.
Children under age 5 should not chew gum at all, and if you do chew gum, stick to just one or two pieces a day — and throw it out when you’re done chewing.
Does caffeine increase constipation? Like bananas, caffeine can go either way.
- Caffeine is a stimulant that can make a person have more bowel stools or in excess, diarrhea.
- If a person is dehydrated, the caffeine in coffee, black tea, colas, and chocolate can make constipation worse.
Gluten is a protein found in wheat, rye, and barley. Gluten doesn’t cause constipation in everyone, but it can be problematic for some people who have sensitivity or allergies to it, or who have an autoimmune disorder called celiac disease. Those with celiac disease must avoid all gluten-containing products.
If you think you have non-celiac gluten sensitivity and it may be causing your constipation, talk to your doctor. There are many gluten-free foods available to enjoy that can replace the bread and pasta that typically contain gluten.
White rice can cause constipation. There is a big difference between white rice and brown rice.
- White rice can lead to constipation because the husk, bran, and germ have been removed. Thats where all the fiber and nutrients are!
- Brown rice can help relieve constipation because the husk, bran, and germ have not been removed.
- Brown rice is a good source of whole grains and contains about 3.5 grams of fiber and 5 grams of protein in 1 cup.
Persimmon is a fruit popular in Asia, though not as commonly known in the U.S. Sweet persimmons are usually OK, but more astringent persimmons contain high amounts of tannins, which can slow the movement of food through the intestines and aggravate constipation. If you do eat persimmons, stick to the sweet variety.
Does red meat make you constipated? There are plenty of reasons to avoid red meat. Red meat can make a person constipated, and it can cause constipation for several reasons, such as the following:
- Meat is high in fat, so it takes longer for the digestive tract to process it
- Meat has tough protein fibers that can be difficult for the stomach to digest
- Meat is rich in iron, which can be constipating
Limit your intake of red meat to avoid constipation.
While whole-grain bread may help relieve constipation, white bread can cause or worsen it. This also applies to other products with a lot of white flour such as:
Unlike whole grains, white flour has no fiber. These foods are heavy on starch and can back you up. Remember to choose whole grains.
Does alcohol cause constipation? Similar to caffeine, alcohol also can contribute to constipation. For example, alcohol can do the following:
- It is dehydrating
- It can slow digestion and irritate the bowel, which can worsen constipation symptoms
Limit alcohol intake, and alternate one alcoholic beverage with a glass of water or even a sports drink (such as Gatorade or Powerade) in between each alcoholic drink.
Chocolate is a no-no, especially for people who suffer from irritable bowel syndrome (IBS).
- It is thought that a large amount of fat in chocolate can slow the digestion process.
- It is believed this happens by slowing down muscle contractions (peristalsis) and thus slowing foods moving through the bowel.
- In one study, researchers in Germany asked people who had constipation to name the foods they thought caused it. Chocolate was mentioned most frequently.
Stop Constipation Now By Avoiding These 12 Foods That Can Cause Constipation
FAQ
Why am I constipated after Thanksgiving dinner?
Can chicken breast and ground turkey cause constipation?
Chicken breast and ground turkey are generally leaner versions of meat and when you don’t have enough healthy fat or fiber to digest your healthy foods together, some people can run into constipation issues. The same thing can be said about any higher amounts of protein we eat, without balancing out carbohydrates and healthy fats.
Can turmeric cause constipation?
In large amounts, turmeric can cause contractions that result in gastrointestinal responses such as stomach pain and diarrhea. Patients with existing gastrointestinal conditions should talk to their doctor before consuming turmeric, though it is generally considered to be safe.
Do sugary foods cause constipation?
Sugary foods are associated with high rates of constipation. This may be because sweets and other sugary foods have high amounts of unhealthy fats and lack healthy digestive fiber. Sugar can be found in many products, such as those below:
What foods can cause constipation?
Foods that cause constipation may slow digestion and create hardened stools. To prevent constipation, avoid foods that cause you to become blocked up such as dairy, red meat, and foods that have been processed or fried. Certain medical conditions can make you more likely to get constipated.