What foods to avoid with constipation. Discover 7 foods that can cause constipation and how to manage it. Get the facts and practical tips to improve your digestion.

Alcohol and Constipation

Alcohol is frequently mentioned as a likely cause of constipation. That’s because if you drink alcohol in large amounts, it can increase the amount of fluids lost through your urine, causing dehydration. Poor hydration, either due to not drinking enough water or losing too much of it through urine, is often linked to an increased risk of constipation (4, 5). Unfortunately, no studies could be found on the direct link between alcohol consumption and constipation. Moreover, some people report experiencing diarrhea, rather than constipation, after a night out drinking (6). It is possible that effects vary from person to person. Those wanting to counteract the potentially dehydrating and constipating effects of alcohol should try to offset each serving of alcohol with a glass of water or another non-alcoholic beverage.

Gluten and Constipation

Gluten is a protein found in grains like wheat, barley, rye, spelt, kamut, and triticale. Some people may experience constipation when they eat foods that contain gluten (7). Also, some people are intolerant to gluten. This is a condition known as gluten intolerance or celiac disease. When someone with celiac disease consumes gluten, their immune system attacks their gut, severely harming it. For this reason, individuals with this disease must follow a gluten-free diet (8). In most countries, an estimated 0.5–1% of people have celiac disease, but many may not be aware of it. Chronic constipation is one of the common symptoms. Avoiding gluten can help relieve and heal the gut (9, 10, 11). Non-celiac gluten sensitivity (NCGS) and irritable bowel syndrome (IBS) are two other instances in which a person’s gut may react to wheat. Individuals with these medical conditions aren’t intolerant to gluten but appear to be sensitive to wheat and other grains.

Processed Grains and Constipation

Processed grains and their products, such as white bread, white rice, and white pasta, are lower in fiber and may be more constipating than whole grains. That’s because the bran and germ parts of the grain are removed during processing. In particular, the bran contains fiber, a nutrient that adds bulk to stool and helps it move along. Many studies have linked a higher fiber intake to a lower risk of constipation. In fact, a recent study reported a 1.8% lower likelihood of constipation for every additional gram of fiber consumed per day (12, 13). Therefore, people experiencing constipation may benefit from gradually reducing their intake of processed grains and replacing them with whole grains. Although extra fiber is beneficial for most people, some people experience the opposite effect. For them, extra fiber may worsen constipation, rather than relieve it (14, 15). If you are constipated and already consuming a lot of fiber-rich whole grains, adding more fiber to your diet is unlikely to help. In some cases, it may even make the problem worse (15).

Dairy and Constipation

Dairy appears to be another common cause of constipation, at least for some people. Infants, toddlers, and children appear particularly at risk, possibly due to a sensitivity to dairy proteins or lactose intolerance. Lactose is a sugar found in dairy products, and some people lack the enzyme lactase, which is needed to digest it properly. This can lead to digestive issues, including constipation (16, 17). If you suspect dairy is causing your constipation, try eliminating it from your diet for a few weeks to see if it provides relief. You can also try switching to lactose-free dairy products or taking a lactase enzyme supplement.

Unripe Bananas and Constipation

Unripe bananas contain resistant starch, a type of starch that is not broken down and absorbed in the small intestine. Instead, it travels to the large intestine, where it acts as a fiber and may contribute to constipation in some people (18, 19). Ripe bananas, on the other hand, tend to be more easily digestible and may even help relieve constipation due to their fiber content. If you’re prone to constipation, it’s best to avoid unripe bananas and opt for ripe ones instead.

Red Meat and Constipation

Some research suggests that a high intake of red meat may be linked to an increased risk of constipation. This is likely due to the low fiber content of red meat, as well as the potential for certain compounds in red meat to have a constipating effect (20, 21). If you’re struggling with constipation, try reducing your intake of red meat and replacing it with more fiber-rich foods, such as whole grains, fruits, and vegetables.

Chips and Constipation

Chips, especially those made from potatoes, can be low in fiber and high in fat, which may contribute to constipation. The high fat content can slow down the digestive process, leading to harder, more difficult-to-pass stools (22). If you’re prone to constipation, it’s best to limit your intake of chips and other high-fat, low-fiber snacks.

Preventing and Managing Constipation

To prevent and manage constipation, it’s important to maintain a balanced diet that is high in fiber-rich foods, such as fruits, vegetables, and whole grains. Additionally, staying hydrated by drinking plenty of water and engaging in regular physical activity can help promote regular bowel movements. If dietary and lifestyle changes don’t provide relief, it’s a good idea to speak with a healthcare professional to rule out any underlying medical conditions and explore additional treatment options.