Behaviors and Foods That Cause Constipation

Gummy candies may be bad for your digestive system if you eat too much. Food that's low in fiber, such as gummy candy and processed food, can constipate you. These foods typically result in constipation if you eat them a lot and lack fiber in your diet. Fiber is a carbohydrate that adds bulk to stool and regulates bowel movements.

Constipation means having three or fewer bowel movements per week. The most common causes of constipation are a lack of fiber and water in your diet and not getting enough physical activity.

Just because something backs you up doesn't mean you have to cut it out of your diet completely. It's worthwhile to consider cutting back a bit for your stomach's sake if particular foods repeatedly give you bathroom troubles. Read on to learn about what foods and behaviors can lead to constipation.

Dietary Factors

"What happens to people when they get constipated is they start implicating every food. Because every food starts to bother them, [so] the worse constipation gets," Elana Maser, MD, assistant professor of gastroenterology at the Icahn School of Medicine at Mount Sinai, told Health.

Constipation isn't usually connected to only one food. The combination of food or other lifestyle behaviors and genetic factors slows down your bowels. 

"Sometimes, people end up limiting their diet to two or three things because they think they can't tolerate anything else, but really, their bowel motion just needs to be managed," said Dr. Maser. "Once their bowels move more successfully, they can tolerate more foods."

Constipation can be linked to a lack of certain foods or nutrients in your diet, typically fiber. Fiber is a carbohydrate that your body can't fully digest. It moves through your digestive system relatively intact, making your bowels do what they were designed to do.

It's not necessarily that dairy is wreaking havoc on your digestive system. The cheese boards and milkshakes just haven't given your colon enough fiber.

Gummy Candy

Sweets like gummy candy can be problematic if they're overrepresented in your diet because they have so little fiber. Other ingredients like gelatin and sugar can also result in constipation.

"The most troublesome foods would be candy, high-sugar foods like licorice, [or other fruity candies]," said Dr. Maser. "These types of candies are really constipating."

Gummy candy is more likely to cause problems if you eat too much of it and not enough fiber. A lack of fiber slows down gut motility, or the movement of food in the digestive tract. Slow gut motility can lead to constipation. Try looking for high-fiber alternatives to gummy candym such as applies with the skin on, berries, or pecans.

Dairy Products

It's no secret that dairy, especially when consumed in excess, can affect your digestive system. "One of the big things people are always telling us about is cheese and milk, dairy products," Rudolph Bedford, MD, a gastroenterologist at Providence Saint John's Health Center, told Health.

Some evidence suggests that children are particularly sensitive to cow's milk products. More research is needed on how common dairy-induced constipation is in adults.

Dr. Bedford noted that he sometimes advises people with chronic constipation to switch to non-dairy alternatives as much as possible. Some common options include almond, soy, and oat milk. 

Dr. Maser was slower in advising people to swear off dairy products altogether. Dairy can be important, especially if you're trying to get adequate amounts of vitamin D. Dr. Maser preferred to find other ways to manage constipation rather than having people cut the food group entirely.

"I don't like to implicate gluten or dairy because while sometimes avoiding them gives people relief, it certainly doesn't do that for everybody," said Dr. Bedford.

Processed and Fried Foods

Fast food doesn't necessarily have many health benefits. Here's one thing you might not know about your favorite fast food: It could trigger your constipation.

Processed foods tend to be high in fat and low in fiber. This combination is rough on the colon and can often slow down gut motility. You may experience constipation if you're not getting enough fiber in your diet outside your fast-food meal.

Red Meat

What makes meat constipating isn't the meat itself; red meat crowds out other foods. "People who eat high amounts of red meat are not eating enough fiber," said Dr. Bedford. Red meat also contains quite a bit of fat. High-fat foods move slower through the digestive system.

This rule isn't one-size-fits-all. Dr. Maser said that many people find a sizeable red meat meal can trigger a bowel movement. Foods, and how much of them you eat, affect people differently. Try adding fiber (e.g., whole grains, fruits, and vegetables) to your other meals to regulate bowel movements. 

Behaviors

In addition to diet, many factors contribute to constipation. Several behaviors can affect the digestive tract and the frequency of bowel movements.

Changing Your Diet

Let's say you're on vacation and eating a whole bunch of cuisine that doesn't make it into your usual dinner rotation when constipation strikes. It could be because the food types or the timing of your meals have changed as opposed to being an issue with what you've eaten.

"The bowel likes consistency in the diet," noted Dr. Maser. You may want to bring some routine with you if a change to routine disrupts your digestion. Consider bringing your daily morning fiber cereal or plan to deal with possible constipation. You might try an over-the-counter (OTC) laxative like Miralax (polyethylene glycol 3350).

Eating Less

A weight-loss diet that significantly reduces the amount of food you're eating can constipate you. "You need the stomach to dilate enough when you eat to cause what we call the gastrocolic reflex. When the stomach expands, the colon starts to contract, which leads to emptying the stool," said Dr. Maser. 

"If you don't have enough food inside your stomach, you're not going to get that reflex," said Dr. Maser. You may want to increase the fiber in the foods you eat if you are healthily reducing your food intake for some reason.

Medications

Medication, particularly for allergies, acid reflux, or blood pressure, is a potential cause of constipation. Dr. Bedford explained that some people might not understand their medication contributes to constipation and could end up abusing laxatives to manage it.

"If you want to talk to me about things we see more often than not [with constipation], it's actually the different medicines that people take," said Dr. Bedford.

If you're currently taking medications, talk to a healthcare provider about constipation. Dr. Bedford said the goal is to manage constipation so you can stay on the medication if it's essential.

Preventative Measures

You can make several dietary and lifestyle changes to prevent and treat constipation. Here are some home remedies to try:

• Eat a high-fiber diet that's rich in whole grains, fruits, and vegetables
• Exercise regularly
• Stay hydrated
• Use the bathroom if you feel the urge to have a bowel movement, and take your time

Ask a healthcare provider about laxatives or stool softeners, which can make it easier to have a bowel movement. They can prescribe medications to treat constipation.

When To Contact a Healthcare Provider

See a healthcare provider if constipation doesn't go away after trying home remedies. It's also important to talk to a healthcare provider if you have constipation and a family history of colorectal cancer.

Contact a healthcare provider right away if you have:

• Blood in your stool
• Constant abdominal pain
• Fever
• Lower back pain
• Rectal bleeding
• Trouble passing gas
• Unintentional weight loss
• Vomiting

A Quick Review

Some foods and behaviors may worsen constipation. A lack of fiber or sudden changes in diet are some of the most common causes. To remedy any issues, you can replace certain foods that wreck your digestive system, increase your fiber intake, or adjust your routine while traveling. 

Keep in mind that you don't need to avoid certain foods or behaviors that may cause constipation entirely. Take note of what works and doesn't for your digestive system. You may limit some foods or behaviors and indulge in them every once in a while.