What makes cheese binding

One of the best ways to prevent constipation or find constipation relief is by avoiding the foods that cause it. Here's a list of some of the most common culprits that you should try to avoid. The cause of constipation may be as close as your dinner plate. Many of the common foods in the American diet can lead to constipation. The American Dietetic Association recommends that Americans get 20 to 35 grams of fiber a day from plant foods, including both soluble and insoluble fiber.

However, most Americans get only half this amount. You can find constipation relief by replacing the following foods that cause constipation with high-fiber choices that work to prevent it. Cheese, ice cream, and other dairy products have a reputation of being "binding" or constipating foods. As it turns out, this reputation is well deserved. Mark Spielmann, RD, nutrition manager at La Rabida Children's Hospital in Chicago, says it's due to the high-fat and low-fiber content of many of these products.

Go ahead and enjoy it, and make some other changes in your lifestyle instead. The Dietary Guidelines have advice here, as well, because exercise and diet work together to promote healthfulness. They suggest that at least minutes of moderate activity each week can bring about a number of health benefits, one of which is improved regularity. Increasing your intake of fiber to the recommended levels will help, too, though you should work up to it slowly.

Adding too much fiber in too short a time can make you uncomfortable. Fiber also absorbs a lot of moisture from your system, so you'll need to drink more fluids as you ramp up your intake of high-fiber foods. Fred Decker is a trained chef, former restaurateur and prolific freelance writer. A self-described "food-science geek," he reads academic papers for entertainment.

His food and nutrition articles have appeared on high-profile sites including Livestrong, Healthfully, Walgreens. Does Cheese Really Constipate You? Healthy Eating Nutrition Fiber.

Nutrition Eggs and Dairy Cheese. Jill Corleone is a registered dietitian with more than 20 years of experience. Kathryn Vera. Kathryn Vera holds a master's degree in exercise physiology, as well as licensure as a Registered Dietitian.

Currently, she works as a Clinical Exercise Physiologist in Cardiac Rehabilitation, where she provides care to patients living with chronic heart disease. Video of the Day. Tip Limiting the amount of cheese you and adding exercise and fiber to your diet may help prevent the constipation associated with eating cheese. Limit Servings of Cheese. Incorporate Regular Exercise.

Include High-Fiber Foods. Consider Cheese Substitutes.