Does milk make you constipated? Learn about 7 foods to avoid for constipation relief. Get the facts and expert tips to improve your digestion.

The Impact of Diet on Constipation

Many of the foods in the American diet can lead to constipation. According to Gerard Isenberg, MD, the associate chief of gastroenterology at University Hospitals Cleveland Medical Center in Ohio, the key similarity between these foods is their lack of fiber. “It is unusual for any one specific food to cause constipation,” he says. “What is important in the diet is fiber.” The Academy of Nutrition and Dietetics recommends 25 grams (g) of fiber for women and 38 g of fiber for men per day, but “Most Americans get only half this amount,” Dr. Isenberg says.

Dairy Products and Constipation

Cheese, ice cream, and other dairy products have high calcium content, which carries high-binding properties and may lead to constipation in some people, says Christine Lee, MD, a gastroenterologist at Cleveland Clinic. “Dairy also lacks fiber, which potentiates its constipating power,” she says. Toddlers and children may be especially sensitive to dairy, says Everyday Health’s dietitian, Kelly Kennedy, RD. “On the opposite end of the spectrum, fermented dairy products such as yogurt or kefir can improve gut health and may decrease the likelihood of constipation,” she notes.

Red Meat and Constipation

Red meat is high in protein and often contains more fat than other types of meat, which can take a longer time to digest. “Additionally, red meat is devoid of fiber, the most important nutrient when it comes to constipation,” Kennedy says. “Eating red meat may take the place of a higher-fiber option such as legumes, further worsening constipation.” To avoid this, make sure that your steak comes with plenty of fiber-rich foods, like a baked potato (eat the skin) and a large salad for constipation relief.

Fried Foods and Constipation

Greasy, fried foods, such as french fries, doughnuts, onion rings, and even heavily breaded foods like fish, take longer to digest than healthier options. “As a result, they can slow things down in your digestive tract, the exact opposite of what you want if you’re feeling constipated,” Kennedy says. Arielle Leben, a registered dietitian at NYU Langone’s Inflammatory Bowel Disease Center, notes that in some people, greasy, fried foods will trigger more urgent, looser bowel movements, while in others, it may lead to constipation due to inadequate fiber intake.

Processed Snacks, Desserts, and Constipation

Potato chips, pretzels, cookies, pastries, and other processed snack foods have high salt, processed sugar, and fat content, and are low in water content. “All these factors combined cause constipation,” Dr. Lee says. These snack foods are also often poor sources of dietary fiber. “If these foods are replacing fruits, vegetables, and whole grains in the diet, it may lead to constipation because of inadequate fiber intake,” Leben says. Lee recommends opting for foods that have high water content and natural sugars, such as watermelons, berries, kiwi, peaches, apples, and oranges.

Refined Carbs and Constipation

Many pastries and highly processed snack foods also contain refined carbohydrates, which can have negative effects on digestion, Kennedy says. Other culprits in this category include white bread and white rice. “Refined carbs are stripped of their fiber during processing,” she says. “When you choose these foods, you’re missing an opportunity to add fiber to your diet, which can help alleviate constipation. Swapping those foods for whole-wheat bread and brown rice, for example, could go a long way to helping ease constipation.”

Frozen Dinners and Constipation

Meals in a box may be convenient, but they rarely have the nutritional merits of a meal you prepare yourself, which puts them on the list of foods that can cause constipation. “Frozen dinners are generally high in salt, fat, and preservatives: three key items not good for the digestive system and known to cause havoc to the digestive tract,” Lee says. However, Leben notes that not all frozen foods are bad for health and digestion. “Frozen fruits and vegetables can be convenient, cost-effective ways to boost fiber intake and help relieve constipation,” she says. “The nutritional quality of frozen foods varies, and label reading is essential.”