What Foods To Avoid if You're Constipated

Certain foods like whole grains and vegetables can help with constipation immediately. Foods to avoid when you're constipated, in contrast, include those that are low in fiber. It's also important to steer clear of foods that are high in saturated fat, sodium, and sugar.

Constipation happens when you have less than three bowel movements per week. You might also have symptoms like abdominal pain, bloating, and gas. Common causes include a diet that's low in fiber and dehydration.

Research has shown that about 16% of people in the United States have constipation, and this number goes up as you get older. Knowing what foods you should avoid when you're constipated can improve your bowel movements and overall quality of life.

How Does Diet Affect Constipation?

Constipation is a common condition, and diet can affect your risk. A diet that's low in fiber can cause constipation. Fiber is a type of carbohydrate that the body isn't able to digest. It passes through the gut without breaking down, which softens stool to help it move through the body easily.

You may experience painful symptoms with constipation. You may be constipated if you have less than three bowel movements per week. You might notice dry, hard, or lumpy stools that are hard to pass or painful. It's also common to feel like you still need to poop after using the bathroom.

Foods That Worsen Constipation

Research has shown that eating certain foods can make it hard to pass bowel movements. These include foods that are high in salt, saturated fat, and sugar and low in fiber. Here are some foods that you may consider avoiding to treat constipation.

Processed Foods

Eating highly processed foods has been linked to constipation or diarrhea. These foods tend to be high in fat, sugar, and sodium.

Consuming too much sodium can decrease the amount of water in your poop, which makes it hard for stool to pass through the gut. Some evidence suggests that foods high in sugar and saturated fat can also worsen constipation. Both slow down digestion and the ability to pass stool.

Some processed foods can also be low in fiber. Examples that may worsen constipation include:

• Bread
• Breakfast cereals
• Deli meat
• Pasta
• Pre-packaged frozen meals
• Snacks such as potato chips or pretzels
• Soda and energy drinks
  

Dairy Products

Cheese, milk, and other full-fat dairy products can cause or worsen constipation. Dairy products can contain high amounts of saturated fat and low amounts of fiber.

Dairy products also contain lactose, which may cause constipation in people with lactose intolerance. This type of sensitivity makes it hard to process lactose or sugar found in milk. Research has found that a type of milk protein called casein may also slow down how quickly your body digests food and worsen constipation.

It may help to limit your intake of the following full-fat dairy products:

• Cheese
• Custard
• Ice cream
• Sour cream
• Whole milk

Consider trying yogurt with added probiotics instead of eating these dairy products. Some evidence suggests that probiotics, or helpful bacteria, may improve bowel function and digestive health.

Eggs

Some evidence suggests that eating too many eggs may cause constipation, particularly in older adults. This may be because eggs are high in protein but low in fiber.

The data is conflicting, and studies on the link between eggs and constipation are ongoing. Other research has shown that eggs can help constipation since they contain digestible proteins that soften stool.

Consider pairing eggs with high-fiber foods like:

• Apples
• Broccoli
• Spinach
• Whole grains

Fried Foods

Fried foods tend to be high in sodium and saturated fat. Saturated fats can slow digestion. Research has found that diets that are low in saturated fats improve the frequency of bowel movements.

You may want to avoid the following fried foods if you have constipation:

• Churros
• Deep fried pizza
• Donuts
• Egg rolls
• Falafels
• French fries
• Fried chicken or fish
• Mozzarella sticks
• Onion rings
• Samosas

High-Fat Meats

Some types of meats can be high in saturated fat and low in fiber, making it hard to pass bowel movements regularly. It may help to avoid the following high-fat meats:

• Bacon
• Beef
• Chicken with the skin
• Hot dogs
• Lamb
• Pork
• Salami
• Sausages

Sugary Foods

Foods that are high in sugar tend to be low in fiber. Avoiding the following sugary foods may reduce constipation:

• Cakes
• Chocolate
• Cookies
• Hard candies
• Jams
• Pastries
• Pies

Fruits are naturally high in sugars, but they also contain fiber. This generally outweighs the negative effects that sugar has on gut health and the ability to pass stool.

Foods That Can Help You Poop

It's important to stay hydrated and eat foods that are high in fiber when you're constipated. Fluids can make it easier to poop. Experts recommend drinking plenty of water, broths, and natural fruit juices to improve the frequency of bowel movements.

Adults also need about 22 to 34 grams (g) of fiber per day. A healthcare provider can help you figure out the exact amount of fiber you need.

Good sources of dietary fiber include:

• Fruits: Pears, apples, and berries
• Legumes: Lentils, kidney beans, black beans, and chickpeas
• Nuts: Almonds and pecans
• Vegetables: Broccoli, spinach, carrots, and string beans
• Whole grains: Whole-wheat bread, whole-wheat pasta, bran muffins, and oatmeal

It's important to increase your fiber intake gradually. Eating too much fiber at once—especially if your body isn't used to it—can cause abdominal cramps, bloating, and gas.

Other Ways To Prevent Constipation

There are several other steps you can take to prevent or treat constipation, in addition to dietary changes. Here are a few to consider:

• Getting plenty of physical activity
• Not rushing when you have a bowel movement
• Staying hydrated
• Talking to a healthcare provider about medications that might improve your bowel habits
• Utilizing laxatives as a healthcare provider directs

When to Contact a Healthcare Provider

Constipation is a common condition that's mostly not severe and resolves after a short period. It can sometimes be a sign of a more serious health condition like irritable bowel syndrome (IBS) or bowel obstruction. Contact a healthcare provider if you have constipation that doesn't resolve with home remedies.

Talk to a healthcare provider if you also have symptoms like:

• Bloody stools or rectal bleeding
• Fever
• Inability to pass gas
• Lower back pain
• Severe stomach pain
• Unintentional weight loss
• Vomiting

A Quick Review

Foods that are low in fiber but high in saturated fat, sodium, and sugar can worsen constipation. These include highly processed foods, fried foods, dairy products, and high-fat meats.

Staying hydrated and incorporating more fiber-rich foods into your diet can treat constipation and relieve pain. Try eating more fruits, legumes, nuts, vegetables, and whole grains.

Seek medical attention if you have bloody stools, a fever, or an inability to pass gas or if symptoms persist for long periods. These symptoms can be a sign of an underlying condition.