Fatty foods
If you are prone to constipation, you should limit fatty foods in the evening, especially before bed such as cheese, processed snacks or greasy fried dishes. These foods can slow down digestion and make constipation worse, especially at night when the activity of the intestines has decreased with natural circadian rhythms.
The digestive system is active during the day and slows down at night. Eating a lot of fat close to bed not only slows down the stomach emptying but also affects the feeling of excretion the next morning.
Instead, in the evening, you should prioritize snacks that are easy to digest and rich in fiber to support the intestines to function more effectively.
Alcohol
Alcohol acts as a diuretic by reducing vasopressin levels - a hormone that helps the kidneys retain water. When vasopressin is inhibited, the body will lose more water through frequent urination, which can easily lead to mild dehydration. Dehydration affects the digestive process.
In addition, alcohol can also disrupt sleep. Insomnia or poor sleep will reduce the effectiveness of the digestive system.
Refined grains
Refined grains such as white rice paper are often stripped of most of their fiber during processing. Lack of fiber makes these foods more likely to cause indigestion, slow bowel movements and can contribute to constipation.
Instead, you should prioritize foods rich in fiber such as kiwi, dates or whole grains such as oats to support better digestion.