Although there’s little published research regarding the effects of specific foods on constipation, there are common-sense guidelines to follow if and when constipation strikes. There are plenty of foods you can eat to help ease constipation, but knowing what foods make constipation worse can help, too.
This article lists a number of foods to avoid and explains the reasons why. Some of these foods need only be avoided when you are constipated. You may want to limit others from your diet altogether in order to prevent future bouts.
White sandwich bread or rollsHamburger bunsBagelsCake CookiesPizza doughFlour tortillasSaltines and similar crackers
When you are constipated, it is best to avoid processed foods like:
BaconBolognaHot dogsSausageCorned beefBeef jerky
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.
To help ease constipation (and possibly prevent it from coming back), make an effort to avoid:
French friesFried chickenFish and chipsOnion ringsDonutsCorn dogsPotato chipsFried tortilla chips
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.
When constipated, try to reduce your intake of dairy, especially full-fat dairy. These foods include:
Cheeses of all typesIce creamMilkSour creamCustardYogurt
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.
In the same way saturated fat in fried foods contributes to constipation, eating large quantities of red meat may do the same.
To put this into context, one ribeye steak can deliver as many as 28 grams of saturated fat per serving. 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. 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.
What Should You Eat When Constipated?
Foods rich in fiber are good choices when you’re constipated. Some examples include:
Fruits and vegetablesWhole grainsBeans and legumesNuts 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 the foods that may be contributing to the problem.
Another advantage to doing so is that 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.
