Worst Foods for Constipation

Medically Reviewed by Dany Paul Baby, MD on June 28, 2022

If you get constipatedoften, do yourself a favor and take a look at your diet. Among the foods that may block you up: too much cheese and milk. But you may not have to give up dairy — just eat less of it and change your choices. Try yogurt with probiotics, live bacteria that’s good for your digestive system. It may help relieve constipation.

Does your busy lifestyle have you eating on the go? Those readymade meals may be convenient, but they could cause a backup. Most are low in fiber, which you need to help food move through your system. By taking time to slow down, you may speed up your digestion.

Aunt Helen’s chicken is almost impossible to pass up, but consider opting for an entrée with more fiberif you’re having a tough time on the toilet. Fried foods are full of fat and are hard to digest. When food moves through your colon slowly, too much water can be taken out of it. That makes for a hard, dry stool.

They’re high in protein but low in fiber. You don’t have to take them off the menu. Just add some high-fiber foods into the mix. Try an omelet with fresh spinach and tomatoes.

Full of protein and fat but lacking in fiber, that juicy steak needs to be balanced with a side of broccoli. That’ll help herd it comfortably through your digestive system.

Add possible constipation to the many reasons a sweet dessert should be an occasional, not regular, thing. Pastries, cookies, and other treats with refined sugar are low in fiber and fluids, and high in fat. That’s no good if you’re having trouble keeping things moving. Satisfy your sweet tooth with strawberries and yogurt. Your tummy will thank you for it.

Too much of this will give you hard, dry stools. It’s made with low-fiber white flour. Go for whole-grain toast instead. It may help your next trip to the bathroom go more smoothly. 

Like coffee, booze can make it hard for your body to hang onto water. That can spell trouble for your bathroom visits until you get hydrated again. If you’re going to have a cocktail, nurse a glass of water at the same time to keep things flowing.

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SOURCES:

Cleveland Clinic: “Constipation.”

Harvard Health Publications: “Probiotics may ease constipation.”

Johns Hopkins Medicine: “Constipation.”

Kids Health: “Constipation.”

Kings College of London: “The effect of probiotics on functional constipation in adults: a systematic review and meta-analysis of randomized controlled trials”

LiveScience.com: “Constipation: Causes, Symptoms and Solutions,” “Why does coffee make you poop?”

Mayo Clinic: “Constipation in Children,” “Dehydration,” “Hangovers,” “Low-fiber diet. ”

National Health Service in England: “Good foods to help your digestion.”

National Institute on Aging: “Concerned About Constipation?”

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7 Foods to Avoid for Constipation Relief

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.

“Most Americans get only half this amount,” Dr. Isenberg says.

You can find constipation relief by replacing the following foods that cause constipation with high-fiber choices that work to prevent it.

1. Dairy Products

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.

2. Red Meat

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.”

Instead of adding more foods that cause constipation to your meal, 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.

3. Fried Foods

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. “For others who are eating fried, greasy foods in place of dietary fiber sources like fruits, vegetables and whole grains, it may lead to constipation due to inadequate fiber intake,” she says. “A fast-food meal typically consists of a protein and carbohydrate (burger and fries), which are not good sources of dietary fiber.”

4. Processed Snacks and Desserts

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
• Oranges

If you can’t give up your savory snacks, Leben recommends looking at the grams of fiber in the products and the ingredient list when grocery shopping. “There are plenty of chips, crackers, and other snack foods on the market made from whole grains, vegetables, or legumes that are good sources of fiber,” she says.

5. Refined Carbs

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.”

6. Frozen Dinners

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. 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. Look for meals that incorporate fiber from vegetables and whole grains while also limiting saturated fat.”

7. Bananas

Interestingly, bananas can either be a cause of constipation or a source of constipation relief, depending on their ripeness. “Bananas, when fully ripe, contain soluble fiber and thus can help treat constipation,” Lee says. “However, unripe, or green, bananas have high levels of resistant starch, which can be very binding and cause constipation.” Because of this, unripe bananas can be used to treat diarrhea, she notes.

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Proper Diet for Constipation

Understanding Constipation

Constipation or constipation is a very common bowel movement disorder that makes it difficult to empty the bowels. Individual episodes are often associated with nutritional errors or functional disorders, while chronic constipation often indicates diseases of the gastrointestinal tract or other organs and systems.

The key symptoms of constipation are:

• Defecation less than 3 times a week.
• Defecation with dry, hard stools, which often look like separate lumps.
• The need for additional straining for defecation.
• Sensation of “blockage” of the rectum.
• Feeling of incomplete emptying of the bowels.
• The need for assistance with defecation (hand pressure on the abdomen and manual manipulation to remove stool from the rectum).

Diet for constipation

Nutrition correction plays one of the key roles in the fight against constipation. Often, changes in eating habits and lifestyle are enough to eliminate constipation that is not associated with other diseases, as well as to prevent their occurrence in the future.

List of useful foods for constipation

Prunes help with constipation. Photo: alexeyzhilkin – ru.freepik.com

The basis of the diet of people with a tendency to constipation should be dominated by foods that contain dietary fiber – fiber.

The most useful foods for constipation are:

• Prunes. The insoluble fiber in prunes increases the amount of water in the stool, preventing constipation. It also contains sugar alcohol (sorbitol), which has a laxative effect.
• Apples. They contain a large amount of pectin, which can improve intestinal motility, promote the growth of beneficial bacteria and eliminate the symptoms of constipation.
• Pears. In addition to being high in fiber, pears also contain fructose and the previously mentioned sorbitol. Due to these substances that are not absorbed in the large intestine, removing water into its lumen, pears can cause a laxative effect.
• Citrus. Oranges, grapefruits and tangerines are rich in pectin and naringenin, which increase the secretion of fluid into the colon, causing a laxative effect. It is recommended to use them raw.
• Spinach and other greens. Greens such as spinach, brussels sprouts and broccoli are rich not only in fiber, but also in vitamins C and K, as well as folic acid, which have a positive effect on bowel function.
• Legumes: beans, peas and lentils. Legumes contain a mixture of insoluble and soluble fiber. This means they can relieve constipation by bulking up stools, as well as softening them to make bowel movements easier6.
• Kefir. Contains bacteria and yeast that improve the functioning of the digestive system. It also thins the stool, improving bowel movements.

List of undesirable foods for constipation

Dairy products, red meats and alcohol are not desirable for constipation. Photo: MedPortal

Correction of nutrition for constipation includes not only the addition of more fluid and dietary fiber, but also the restriction or complete rejection of other foods that can provoke this defecation disorder [8]. These products include:

• Alcohol. Alcoholic beverages, especially in large quantities, lead to the loss of large amounts of fluid in the urine, which contributes to constipation [9].
• Milk and dairy products. It is believed that milk, due to the increased sensitivity of the human body to its proteins, can provoke constipation. Children under 12 years of age are most susceptible to this effect [10].
• Red meats, which are high in fat, increase the risk of constipation [11].
• Fried food and fast food. Like red meat, these foods are high in fat and low in dietary fiber. In addition, a large amount of salt is used in its preparation, which worsens the course of constipation.
• White rice, unlike brown, lacks bran and other major sources of fiber, which can also cause constipation.
• Products containing gluten. Gluten is a protein found in grains such as wheat, barley, and rye. It has been found to be associated with constipation, and also impairs bowel function and damages it in celiac disease and irritable bowel syndrome [12].

Nutrition for children with constipation

Broccoli puree helps to normalize stool in young children. Photo: [email protected] / Depositphotos

The fight against constipation in children of preschool and primary school age is similar to that in adults: in such situations, the same advice on nutrition and lifestyle changes is relevant.

“You should try to adjust the stool with a diet: give the child more water (a liter per day or more). Introduce more vegetable fiber (salads, vegetable stews), juices (plums, prunes), fermented milk products (yogurts), laxative foods (beets, pickles), etc. You should also try to involve the child himself in the treatment, make it an entertaining game, motivate for the result. For example, buy a calendar with large cells and draw a smiley in the cell every day when he himself went to the toilet. Five days of independent chair in a row – deserved a guaranteed toy, two weeks in a row – a super prize. Positive reinforcement works wonders, trust me.

Well, physical activity, of course. Preschoolers do not need to be additionally stimulated, except perhaps to limit the time for gadgets and TV, but schoolchildren already need to be actively urged to enroll in a collective sports section, for example.”

An excerpt from the book of pediatrician Sergei Butriy “Health of the child. How to learn to cope with diseases and your own panic “

Babies can also suffer from constipation. It is worth noting that normally in infants, the frequency of bowel movements can vary from 1-2 times a day to 1 time in 7-10 days.

If a child has other symptoms of constipation in addition to infrequent stools, such as increased restlessness during bowel movements and hard lumps of feces, the following dietary changes are recommended [13]:

to which you can add a mixture of prunes, pears or peaches.
• Recommended vegetables are broccoli, Brussels sprouts and legumes.
• For children over 8 months of age, whole grains such as oatmeal, high fiber cereal, whole wheat pasta, and brown rice are allowed.
• Controlling the amount of liquid you drink. Until 6 months of age, an exclusively breastfed or formula-fed baby does not need to drink water. Babies over this age can be given a small amount of water.

The following can also help a small child with constipation [14]:

• Warm baths. They relax the abdominal muscles and improve peristalsis.
• Exercises. Having put the child on his back, you can alternately bend his legs, as if he were riding a bicycle.
• Massage. You can improve intestinal motility by drawing circles on the child’s stomach in a clockwise direction.
• If constipation persists after a few days of dietary changes, glycerin suppositories for children (suppositories) may be used. However, they are intended for occasional use only. Mineral oils, stimulant laxatives, or enemas should not be used to treat constipation in infants. But for older children with constipation, enemas and the use of laxatives under the supervision of a pediatrician are indicated.

Consequences of non-compliance with the diet

Without nutritional correction, individual cases of constipation develop into chronic constipation. At the same time, the symptoms of this disorder worsen, and the risk of developing complications increases, the most common of which are [15]:

• Hemorrhoids (Fig. 1).
• Anal fissures.
• Rectal bleeding.

Inflammation of the mucous membrane of the rectum and sigmoid colon – proctosigmoiditis.

Figure 1. Stages of development of hemorrhoids. Source: CC0 Public Domain

Conclusion

Proper nutrition and fluid control are the keys to resolving constipation in most cases. But it is important to understand that this phenomenon can be not only an isolated problem, but also a symptom of other pathologies. Therefore, if defecation disorders persist after changing the diet, you should seek the advice of a specialist.

Sources

1. Constipation. National Digestive Diseases Information Clearinghouse. 2019.
2. Elise Mandl. The 17 Best Foods to Relieve Constipation. health line. 2018.
3. Lever E, Cole J, Scott SM, Emery PW, Whelan K. Systematic review: the effect of prunes on gastrointestinal function. Aliment Pharmacol Ther. 2014 Oct;40(7):750-8
4. Bae SH. Diets for constipation. Pediatr Gastroenterol Hepatol Nutr. 2014;17(4):203-208.
5. Reiland H, Slavin J. Systematic Review of Pears and Health. Nutr Today. 2015;50(6):301-305.
6. Yang, Jing et al. “Effect of dietary fiber on constipation: a meta analysis.” World journal of gastroenterology vol. 18.48 (2012): 7378-83.
7. Turan İ, Dedeli Ö, Bor S, İlter T. Effects of a kefir supplement on symptoms, colonic transit, and bowel satisfaction score in patients with chronic constipation: a pilot study. Turk J Gastroenterol. 2014;25(6):650-656.
8. Alina Petre. 7 Foods That Can Cause Constipation. health line. 2020.
9. Bujanda L. The effects of alcohol consumption upon the gastrointestinal tract. Am J Gastroenterol. 2000;95(12):3374-3382.
10. Carroccio A, Iacono G. Review article: Chronic constipation and food hypersensitivity–an intriguing relationship. Aliment Pharmacol Ther. 2006;24(9):1295-1304.
11. Abdullah MM, Gyles CL, Marangeli CP, Carlberg JG, Jones PJ. Dietary fiber intakes and reduction in functional constipation rates among Canadian adults: a cost-of-illness analysis. Food Nutr Res. 2015;59:28646. Published 2015 Dec 11.
12. Saturni, Letizia et al. “The gluten-free diet: safety and nutritional quality.” Nutrients vol. 2.1 (2010): 16-34.
13. Rhona Lewis. Are There Baby Foods That Help with Constipation? health line. 2020.
14. Jay L. Hoecker, M.D. What are the signs of infant constipation? And what’s the best way to treat it? Mayo clinic. 2019.
15. Adam Felman “What to know about constipation”. MedicalNewsToday, 2019.

Diet for adult constipation: what to eat and what not to eat

Constipation causes a lot of inconvenience, worsening the complexion, causing a feeling of heaviness and poisoning the body with decomposition products of food. In the article, we will consider what you can eat with constipation, and which dishes are better to refuse to help the intestines cope with an unwanted problem.

How to eat with constipation

The optimal regularity of defecation is once a day or every two days. In this case, the body gets rid of processed foods in a timely manner, replenishes the reserve of forces and provides nutrition to the internal organs. If the process is disrupted, and the stool “happens” less than 3 times a week, we can safely talk about constipation – a violation in the intestines, which causes a whole bunch of side effects: bloating, flatulence, a feeling of fullness in the abdomen, mood deterioration, irritation and damage to the mucous intestinal membranes, etc. The problem requires an immediate solution, which can be not only taking medication, but also a radical change in diet.

The main cause of constipation is the difficulty in moving food through the intestines. And along with useful substances from it, harmful decay products are also absorbed into the body, literally poisoning the blood and internal organs. Therefore, among the objectives of the treatment of constipation is the restoration of intestinal motility and maintenance of its “working capacity” with the help of suitable nutrition and medicines.

First of all, a diet for constipation is used to eliminate the problem. Its thorough observance is possible only in specialized medical institutions and sanatoriums. However, for a modern person, it is enough to follow the general principles of limited nutrition in order to help the body cope with an undesirable problem and ensure the full absorption of nutrients from the selected products.

• The main cooking methods for a diet for constipation are boiling or steaming. For some dishes, baking with an increased amount of water is allowed. But frying should be categorically excluded, since this method of processing products becomes a common cause of stool retention.

• Fractional nutrition. Five to six times with small portions instead of overeating three times a day is an excellent stimulating load for the intestines.

• Maintaining water balance. It is important to drink at least one and a half liters of clean water per day in order to dilute “dry” foods and soften the contents of the intestine for its gentle withdrawal without damaging the mucosa.

• Inclusion in the diet of dishes with a high content of fiber of plant origin. These are seeds, nuts, legumes, bran, some types of vegetables. However, it is also not worth abusing them, so that the stomach and intestines do not fill with plant fibers.

• Eating food at a comfortable temperature in the range of 15-60⁰С. Those who eat colder or too hot foods contribute to the deterioration of intestinal motility.

What can you eat with constipation?

Foods recommended for a chronic constipation diet are high in fiber and have a laxative effect, helping processed foods not linger in the body. In addition, some of the recommended dishes contribute to the preservation and activity of beneficial intestinal microflora, which is an important measure in the fight against regular stool retention. Also on the list are vegetable and animal fats, which contribute to the formation of optimal consistency of feces and their gentle movement through the intestines without the risk of constipation. Including the listed dishes in the daily diet, it will be possible to cope with the problem without long-term treatment and taking expensive drugs.

The composition of the diet for regular constipation includes:

• Fermented milk products that ensure the functioning of the intestines due to beneficial microflora. They rightfully top the list of dishes that you need to eat so that there is no constipation.

• Soups in a weak meat or vegetable broth.

• Bread and other coarse grinding products containing bran.

• Lean meats.

• Fresh and boiled vegetables with a slight laxative effect – beets, cucumbers, zucchini, beans.

• Greens – broccoli, celery, lettuce, cabbage.

• Vegetable and butter for cooking.

• Durum wheat pasta.

• Boiled eggs, scrambled eggs.

• Cereals from buckwheat, oats, millet and bran.

• Dried fruits and compotes from them.

What can not be eaten with constipation?

The list of outsiders included products that give a fixing effect and negatively affect bowel function. They can cause flatulence, fermentation, mucosal irritation and other undesirable effects that disrupt the promotion of processed foods. When choosing how to eat with constipation, you should categorically refuse to eat the following dishes:

• Kissels and other products containing starch.

• Puree soups and viscous cereals.

• White bread made from premium flour and rich pastries.

• Bananas, persimmons and apples of sweet varieties.

• Potato.

• Mushrooms that negatively affect the work of the stomach.

• Canned food.

• Sweets, confectionery.

• Strong tea and coffee, chocolate.

• Soups in fatty meat broth.

• Alcohol.

• Fatty meats and fish after long frying.

• Mayonnaise and its derivatives.

Menu for constipation

The following list of dishes for breakfast, afternoon tea, lunch and dinner will help you easily create a menu for the days of the week without the risk of symptoms of constipation and intestinal disorders.

• First day

Breakfast – cottage cheese soufflé, tea without sugar

Lunch – apple and cabbage salad with vegetable oil dressing to taste

Lunch – soup on a weak broth, a light meat dish with vegetables

Snack – beets with dressing with vegetable oil

Dinner – a side dish of boiled vegetables, meatballs with low-fat sour cream filling, tea with sugar

In the evening – kefir or yogurt

• Second day

Breakfast – oatmeal, weak tea

Lunch – light vegetable salad with sour cream dressing

Lunch – vegetable soup, vegetable stew, boiled meat, compote

Snack – grated beetroot salad with butter

Dinner – poultry cutlets, boiled vegetables, tea, cottage cheese bun

In the evening – kefir

• The third day

Breakfast – cottage cheese without sugar, tea

Lunch – fish stew, vegetable puree

Lunch – chicken soup with pasta, boiled chicken with vegetables, salad

Afternoon snack – a little prunes

Dinner – carrot cutlets with boiled vegetables

In the evening – curdled milk or fermented baked milk

• Fourth day

Breakfast – millet porridge with apple, fruit salad, tea

Lunch – fruit

Lunch – meatloaf with vegetable puree

Snack – carrot salad

Dinner – pancakes with meat, dried fruits

In the evening – kefir or fermented baked milk

• Fifth day

Breakfast – egg omelet, vegetable salad, tea

Lunch – apples

Lunch – vegetable soup, cabbage rolls

Snack – cottage cheese

Dinner – fish stew with vegetables

In the evening – kefir or fermented baked milk

• Sixth day

Breakfast – cottage cheese pudding, vegetable or fruit salad, tea

Lunch – vegetable or fruit salad

Lunch – borscht in a weak broth with meat

Snack – dried fruits

Dinner – meatballs, vegetables

In the evening – kefir or yogurt

• Seventh day

Breakfast – buckwheat porridge

Lunch – vegetable salad or vinaigrette

Lunch – goulash, vegetables, compote, crackers

Snack – prunes or dried fruits

Dinner – fish broth or aspic, vegetable side dish, tea

In the evening you can kefir

General recommendations for the duration of the diet remain unchanged – fractional meals 5-6 times a day, limiting the amount of salt, focusing on vegetables and fruits, drinking a significant amount of water.