12 Foods That Cause Constipation

Updated on 2024-03-26 09:45:27 0 0

Foods That Can Make Stools Hard and Worsen Existing Constipation

By Barbara Bolen, PhD

Medically reviewed by Robert Burakoff, MD

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. These include celiac disease, metabolic conditions, hypothyroidism, and inflammation related to diverticular disease. Knowing what foods cause constipation can lower your risk of getting constipated. If and when constipation does strike, there are plenty of foods you can eat to help ease constipation,

This article lists many foods that cause constipation and explains the reasons why. You may want to avoid some of these foods when you are constipated. Others, you may want to cut out from your diet altogether in order to prevent future bouts.

Anything With White Flour

White flour and other refined flour is wheat that has had most of its gut-healthy fiber taken out.1 A healthy intake of fiber is essential to keep your bowels moving smoothly. To ease and prevent constipation, avoid foods made from white flour:2

White sandwich bread or rolls
Hamburger buns
Bagels
Cake
Cookies
Pizza dough
Flour tortillas
Saltines and similar crackers

For a healthier choice, go with whole grains instead, which are good sources of dietary fiber.1

A lack of dietary fiber contributes to constipation problems. To maintain digestive regularity and improve heart health, women ages 31 to 50 should consume 25 grams of fiber per day, while men of the same age should consume 31 grams daily.3

Processed Meats

Processed meats can be hard on the digestive system. They almost always contain high amounts of fat, which can slow digestion. They also are low in healthy dietary fiber. Many processed meats contain nitrates to extend their shelf life. These nitrates also may contribute to constipation.4

To help prevent constipation, it is best to avoid processed meats like:

Bacon
Bologna
Hot dogs
Sausage
Corned beef
Beef jerky

There are health concerns about processed white meat products too, like turkey sausage and chicken lunch meat. But these do tend to be healthier options than processed red meat.5

Fried Foods

Like processed meats, fried foods are hard to digest. They slow digestion and may contribute to hardened stools.6

Fried foods, particularly deep-fried foods, are high in saturated fat. Diets high in saturated fat are known to increase constipation, particularly in older adults, compared to diets low in saturated fat.7

To circumvent a bout of constipation, make an effort to avoid:

French fries
Fried chicken
Fish and chips
Onion rings
Donuts
Corn dogs
Potato chips
Fried tortilla chips

Dairy Products

Many people report that dairy products make them constipated. This may be due to lactose or other compounds found in dairy. Lactose is a sugar that some people are unable to process. Constipation after eating dairy may be a sign of lactose intolerance.8

A 2018 study from Australia found that the long-term restriction of lactose and fructose reduced the severity of chronic constipation in a small group of children. The results suggest that these natural sugars also play a role.9

When constipated, try to reduce your intake of dairy, especially full-fat dairy. These foods include:

Cheeses of all types
Ice cream
Milk
Sour cream
Custard
Yogurt

Once your constipation has eased, try adding a little yogurt back into your diet. Yogurt contains natural, gut-healthy probiotics. They may help to normalize gut bacteria and prevent constipation before it starts.10

If you think dairy is causing constipation, try an elimination diet. Avoid eating all dairy for a few weeks to see if symptoms improve.

Eggs

Eggs may sometimes be a cause of constipation, especially in aging adults. Eggs are high in fat and low in fiber. If you're eating too many eggs, the lack of fiber could be the reason you're getting constipated.11

Limit egg consumption and add more high-fiber foods to your diet to help improve bowel movements.

Alcohol

Alcohol affects the body in several ways. Drinking alcohol lowers the amount of a hormone called vasopressin. The result is an increase in urination. This extra loss of fluids can cause dehydration.12

High doses of alcohol can slow down the time it takes for substances to pass through the intestines. You may get constipated as a result. Constipation can also occur from mixing alcohol with laxatives.13

Sweets

Sugary foods are associated with high rates of constipation. Sugar can be found in many products, such as those below:14

Jams
Ketchup
Chocolate
Biscuits
Snacks
Ice cream
Gelatin desserts
Candies

Instead of reaching for sugary snacks when you're constipated, try fruit instead. Fruit won't make you constipated. Plus it has natural sugar to satisfy your sweet tooth, as well as fiber to help with gastrointestinal passage.14

Red Meat

Most doctors will advise you to cut back on red meat to reduce your risk of heart disease and stroke. More than anything else, red meat contains high levels of saturated fat that can clog arteries and lead to atherosclerosis. There is also some evidence that it promotes constipation.

In the same way that saturated fat in fried foods contributes to constipation, eating large quantities of red meat may do the same.15

A 2015 study in Neurogastroenterology and Motility reported that a high level of saturated fat in the diet, defined as over 30 grams per day, is linked to a higher risk of constipation.16

To put this into context, one ribeye steak can deliver as many as 28 grams of saturated fat per serving.17 The researchers suggest that eating this much fat activates the ileal brake, a biological mechanism that slows the emptying of the stomach.

If you are a beef lover, grass-fed beef may be "healthier" than grain-fed beef because it has up to 4 fewer grams of fat per 100-gram portion.18 Even so, the U.S. Department of Health and Human Services recommends limiting the intake of red meat, including processed red meat, to one portion per week.19

Gluten Foods

Constipation can be a symptom of celiac disease. Celiac disease affects the small intestine and can be triggered by foods that contain gluten. Gluten is a natural protein found in wheat, barley, and rye. It shows up in processed foods like bread, pasta, cookies, and cakes.20

If you have celiac disease, eliminating gluten from your diet can make a big difference. You can expect celiac disease symptoms to start improving after you stop eating gluten. They may even disappear altogether once you are on a gluten-free diet.21

Caffeine

Caffeine may be a surprising cause of constipation, but it can happen. For example, many people note that coffee makes you poop. However, it can also cause the opposite to happen.

Caffeinated beverages like coffee may actually make you dehydrated. Being dehydrated can lead to constipation or make it worse.22 If you drink caffeinated beverages, make sure to drink plenty of water along with them.

Bananas

Usually fruits are considered a good food to eat to help ease constipation. Bananas, however, may not be that great depending on how ripe they are.

Unripe bananas may actually cause constipation or make existing constipation worse. As bananas ripen, they lose this property. Consider avoiding bananas when you're constipated.23 There are plenty of other good fiber sources you can choose from instead.

Supplements and Medications

Some supplements and medications can lead to constipation, including the following:11

Allergy medicines (antihistamines)
Some painkillers
Some medicines for high blood pressure
Water pills (diuretics)
Anticholinergics
Antispasmodics
Anticonvulsants
Drugs for Parkinson's disease
Iron supplements

Talk to your healthcare provider about the medications and supplements you are taking if you're concerned about constipation. Alternatives may be available that won't cause constipation.

What Should You Eat When Constipated?

Foods rich in fiber are good choices when you're constipated. Some examples include:

Fruits and vegetables
Whole grains
Beans and legumes
Nuts and seeds

Summary

Constipation may seem an inconvenience but it's also a measure of your digestive health. The foods you eat may be making your constipation worse, so it's good to identify those that may be contributing to the problem.

Avoiding foods that cause constipation has other advantages too. Fried foods, too much red meat, and a lack of fiber can contribute to a host of other health issues. By making changes to your diet, you can avoid constipation while promoting better overall health.

Sources

American Heart Association. Whole grains, refined grains, and dietary fiber.

U.S. National Library of Medicine/MedLinePlus. Constipation - self-care.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition.

Schnabel L, Buscail C, Sabate JM, et al. Association between ultra-processed food consumption and functional gastrointestinal disorders: Results from the French NutriNet-Santé cohort. Am J Gastroenterol. 2018;113(8):1217–1228. doi:10.1038/s41395-018-0137-1

Etemadi A, Sinha R, Ward MH, et al. Mortality from different causes associated with meat, heme iron, nitrates, and nitrites in the NIH-AARP Diet and Health Study: Population-based cohort study. BMJ. 2017;357:j1957. doi:10.1136/bmj.j1957

Gibas-Dorna M, Piątek J. Functional constipation in children - evaluation and management. Prz Gastroenterol. 2014;9(4):194–199. doi:10.5114/pg.2014.45099

Taba Taba Vakili S, Nezami BG, Shetty A, Chetty VK, Srinivasan S. Association of high dietary saturated fat intake and uncontrolled diabetes with constipation: evidence from the National Health and Nutrition Examination Survey. Neurogastroenterol Motil. 2015;27(10):1389-97. doi:10.1111/nmo.12630

Leszkowicz J, Plata-Nazar K, Szlagatys-Sidorkiewicz A. Can lactose intolerance be a cause of constipation? A narrative review. Nutrients. 2022;14(9):1785. doi:10.3390/nu14091785

Waingankar K, Lai C, Punwani V, Wong J, Hutson JM, Southwell BR. Dietary exclusion of fructose and lactose after positive breath tests improved rapid-transit constipation in children. JGH Open. 2018;2(6):262-269.

Dimidi E, Christodoulides S, Fragkos KC, Scott SM, Whelan K. The effect of probiotics on functional constipation in adults: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014;100(4):1075-84. doi:10.3945/ajcn.114.089151

National Institute on Aging. Concerned about constipation?

National Institute on Alcohol Abuse and Alcoholism. Alcohol's effects on health.

Alcoholics Anonymous. Can you take laxatives and alcohol?: Learn the risks and side effects.

Paolo US. Association between dietary factors and constipation in adults living in Luxembourg and taking part in the ORISCAV-LUX 2 survey. Nutrients. 2022;14(1):122. doi:10.3390/nu14010122

Li L, Huang A, Wang L, et al. Empirically derived dietary patterns and constipation among a middle-aged population from China, 2016–2018. Nutr J 2019;18:88. doi:10.1186/s12937-019-0512-9

U.S. Department of Agriculture. Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Van Elswyk ME, Mcneill SH. Impact of grass/forage feeding versus grain finishing on beef nutrients and sensory quality: the U.S. experience. Meat Sci. 2014;96(1):535-40. doi:10.1016/j.meatsci.2013.08.010

Johnston BC, Zeraatkar D, Han MA, et al. Unprocessed red meat and processed meat consumption: Dietary guideline recommendations from the Nutritional Recommendations (NutriRECS) Consortium. Ann Intern Med. 2019;171(10):756-64. doi:10.7326/M19-1621

National Institute of Diabetes and Digestive and Kidney Diseases. Definition & facts for celiac disease.

National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/celiac-disease/symptoms-causes

Sugerman DT. Constipation. JAMA. 2013;310(13):1416. doi:10.1001/jama.2013.278592

Bae SH. Diets for constipation. Pediatr Gastroeneterol Hepatol Nutr. 2014;17(4):203-208. doi:10.5223/pghn.2014.17.4.203

Additional Reading

By Barbara Bolen, PhD
Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome.

Likes(0)

This article is collected from the Internet, if there is any infringement, please contact us to delete it.