4 dishes should be avoided after 5pm to reduce constipation

Maintaining a stable sleep schedule helps keep bowel movements running smoothly. People with constipation should choose a light, easy-to-digest dinner to limit bloating, and prioritize foods rich in fiber and water to reduce the risk of constipation. Below are some food groups that should be limited after 5 p.m.

Foods high in fat

At night, the digestive system slows down, making the digestive process less effective than during the day. Eating fatty foods such as cheese, processed snacks or fast food before going to bed can slow down the emptying process of the stomach, hinder the movement of food in the intestines, thereby making constipation worse. Instead, dinner should be light and rich in fiber so that the digestive system can operate stably during the night.

Alcohol

If you have a habit of drinking a glass of light wine or wine before going to bed, you should reconsider. Alcohol has a diuretic effect by reducing the concentration of vasopressin – the body’s water retention hormone. When vasopressin is inhibited, urination frequency increases, leading to mild dehydration, making stools drier, harder, and increasing the risk of constipation.

Refined grains

Refined grains such as white bread, white noodles, white rice and desserts often make constipation worse. During processing, most of the fiber is removed, reducing stool volume, making it difficult for stools to move smoothly in the intestinal tract, thereby slowing down the transport of food and easily causing constipation.

Protein-rich snacks

Many prepackaged protein-rich snacks such as protein bars or cookies often contain processed protein and sweeteners, which can easily cause bloating and discomfort. Instead, choose chia pudding, berries or yogurt to add protein and fiber.

Besides diet, maintaining sleep hygiene plays an important role in digestive health, especially for people with constipation. You should go to bed and wake up at the same time every day to keep your circadian rhythm stable. Light exercise after dinner, such as walking, aids digestion. Avoid eating too close to bedtime and divide meals and snacks appropriately throughout the day to reduce pressure on the intestines.