maintaining a consistent sleep schedule helps keep bowel movements regular. individuals with constipation should opt for a light, easily digestible dinner that limits bloating, while prioritizing fiber-rich foods and water to reduce the risk of constipation. below are some food groups to limit after 5 pm.

high-fat foods

at night, the digestive system slows, making digestion less efficient than during the day. consuming high-fat foods such as: cheese, processed snacks, or fast food before bed can slow gastric emptying, impede food movement through the intestines, and worsen constipation. instead, dinner should be light and fiber-rich to ensure stable digestive function throughout the night.

french fries contain excessive starch and unhealthy fats. *anh chi*

alcohol

if you have a habit of drinking one light alcoholic beverage or wine before bed, you should reconsider. alcohol acts as a diuretic by reducing levels of vasopressin, the body's water-retaining hormone. when vasopressin is inhibited, urination frequency increases, leading to mild dehydration that causes drier, harder stools and raises the risk of constipation.

refined grains

refined grains such as: white bread, white noodles, white rice, and desserts often exacerbate constipation. during processing, most fiber is removed, reducing stool bulk and hindering its smooth passage through the intestines, thereby slowing food transit and easily causing constipation.

high-protein snacks

many packaged high-protein snacks like protein bars or biscuits often contain processed protein and sweeteners, which can cause bloating and discomfort. instead, opt for chia seed pudding, berries, or yogurt to supplement protein and fiber.

beyond diet, maintaining good sleep hygiene is crucial for digestive health, especially for individuals with constipation. go to bed and wake up at the same time daily to maintain a stable circadian rhythm. light exercise after dinner, such as walking, aids digestion. avoid eating too close to bedtime and distribute main and supplementary meals appropriately throughout the day to reduce strain on the intestines.

*anh chi* (according to eating well)