12 Foods That Can Cause Constipation And How To Prevent It

Medically Reviewed by Merlin Annie Raj, RD (Registered Dietitian)
Written by Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist

Reduced bowel movement, bloating, gas, and stomach cramps are the symptoms of constipation. No matter how much time you spend in the washroom or how much water you drink, you cannot resolve the issue if you continue to consume foods that cause constipation. The best way to improve your bowel movement is to eat the right foods regularly and change your lifestyle for the better. Ditch the laxatives and other medicines – as they only offer temporary respite. Here is a list of foods you must avoid to prevent constipation and a list of foods that offer long-term relief from the issue. Continue reading.

12 Foods That Cause Constipation (AVOID THESE)

1. Unripe Green Bananas

Unripe green bananas cause constipation

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Bananas, in general, are healthy. But unripe green bananas may cause constipation (1). This is the reason they are used as a home remedy for an upset stomach. About 70-80% of the net weight of a green banana is resistant starch, a complex carbohydrate that has dietary fiber-like property. And though fiber is known to help relieve constipation, this particular type of dietary fiber is tough for the body to digest. So, avoid consuming green bananas if you are constipated.

2. Chocolate

Chocolates cause constipation

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Sorry to break this news to you, but yes, chocolate causes constipation. Especially milk chocolate. The humongous amount of fat in chocolate slows down digestion and peristalsis or movement of food through the digestive tract, thereby leading to constipation. In fact, the cocoa beans with husks are said to reduce constipation, but since most milk chocolates are devoid of it, having too many chocolates or chocolate products can lead to constipation (2).

3. Caffeine

Caffeine causes constipation

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Who doesn’t love the smell of freshly brewed coffee/tea? Aromatic and soothing! But drooling time’s up, the reality is it causes constipation. Drinks that contain caffeine, including energy drinks, black coffee, coffee with cream, decaf coffee, tea, tea with cream, hot chocolate, soda, etc., are a strict no for you. Caffeine tends to draw water from the colon when consumed in excess. However, when consumed in limited amounts, caffeine can stimulate bowel movement (3). So, be careful about the amount of caffeine you consume per day.

4. Processed And Frozen Foods

Processed and frozen foods cause constipation

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Processed and frozen foods may be convenient, but they are dangerous for you in every way. Foods like salami, sausage, frozen dinners, and ready-to-eat foods are loaded with preservatives, are high in sodium or sugar content, and have added flavor and color. To digest all of these complex and artificial additives, the digestive system has to work extra hard. This, in turn, weakens the digestive system, leading to various gut problems, including constipation (4). Stop consuming these foods right now.

5. Gluten

Gluten is a binding food that causes constipation

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Gluten is a binding protein found in wheat, semolina, rye, and barley. It gives the food its shape and holds it together. But a majority of people are gluten sensitive and may suffer from constipation. Not all gluten sensitive individuals experience constipation, but those with Celiac disease should completely avoid gluten products (5).

6. Persimmon

Persimmon causes constipation

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Persimmon is a delicious orange tomato-like fruit that is loaded with nutrients. And there are two varieties – sweet and astringent. The astringent variety can cause constipation (1). And that’s because it contains a lot of tannins that tend to slow down food movement through the digestive tract and reduce gut secretions (6). So, consume the sweet variety and not the astringent one.

7. Red Meat

Red meat causes constipation

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Consuming red meat can cause constipation as it is high in fat and iron and has protein fibers that are tough to digest (7). So, it is best to avoid consuming red meat like beef, ground beef, lamb, pork, venison, veal, and goat.

8. Crackers

Crackers made of baking flour cause constipation

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A cracker is a flat biscuit made with baking flour. And though it may seem the perfect snack, it can cause constipation. In fact, any biscuit made from baking flour tends to slow down bowel movement. So, avoid consuming these when you feel constipated. According to a study, constipation is relieved more by rye products than wheat made products (8).

9. Alcohol

Consumption of alcohol can cause constipation

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Alcohol consumption has consumed most of us, especially because we tend to go overboard with it. It can cause constipation, nausea, and headache because it is dehydrating. And not drinking enough water when you have alcohol may prevent the cells from working. And as a result, the cells draw more water from the wastes in the digestive tract. This, in turn, prevents bowel movement and causes constipation (9). Avoid alcohol completely if you regularly suffer from constipation. Or drink as much water as you can when you consume alcohol.

10. Too Much Dairy Products

Excessive dairy products can cause constipation

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Dairy products like milk, yogurt, cheese, and ice cream can cause constipation when taken in excess. The lactose in dairy products has been found guilty of causing gas and bloating. Cheese often causes constipation in adults. A study conducted on Iranian children aged 1 to 13 observed that dairy products were the cause of their constipation (10). Nearly 80% of the children who eliminated cow’s milk and dairy products from their diet had more regular bowel movements. However, this does not mean that dairy products do not have any health benefits and should be eliminated completely. To avoid constipation, it is advisable to consume them in moderation as part of a high-fiber diet.

11. Fried Or Fast Foods

Fried and fast foods cause constipation

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Fried and fast foods are food trends that need to go away. These are the main reasons for many health issues like obesity and heart diseases. Since these foods are also high in sodium and artificial food additives, they tend to slow down the passing of food through the colon, leading to constipation. If you are someone who has at least one meal consisting of fried or fast foods, you will be at risk of not only constipation but also many other health issues (11) (12). Stop eating these – the sooner, the better. Avoid them completely if you suffer from constipation regularly.

12. Chips

Chips cause constipation

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The last, but not the least. Without blinking your eyes, you can finish a big bag of chips. The perfect balance of salt and sugar in the chips makes it really tough to stop once you have started. But did you know that apart from making you gain weight, they can also cause constipation (12)? Yes, chips are fried and high in sodium. Avoid consuming too much of them or just banish them from your house.

These were the 12 constipation causing foods. Now, let’s take a look at foods that relieve constipation.

10 Best Foods For Relief From Constipation (CONSUME THESE)

1. Papaya

Papaya prevents constipation

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This golden orange tropical fruit is loaded with a digestive enzyme called papain and has a good amount of dietary fiber (13). Papain helps in digestion, and the dietary fiber aids good peristaltic movement of the digestive tract, thereby helping relieve constipation.

2. Prunes

Prunes help relieve constipation

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Prunes are loaded with soluble and insoluble fibers. Drinking prune juice in the morning and during your evening snack time can help stimulate bowel movement (14). Drink this regularly to prevent constipation and keep your colon clean.

3. Kiwi

Kiwi relieves constipation

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This luscious green, sweet and sour fruit tastes amazing and helps support digestion, absorption, and excretion. Kiwis are high in dietary fiber and have a stimulatory effect on the colon. They are beneficial for people with constipation, gastrointestinal disorders, and irritable bowel syndrome (15). Therefore, consume at least one whole kiwi before lunch or as an evening snack to provide your body the nourishment it deserves.

4. Berries

Berries help relieve constipation

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Berries like strawberries, blueberries, and blackberries are good sources of dietary fiber (soluble and insoluble) that stimulates peristaltic movement. They also provide a healthy dose of vitamins and minerals. Have a cup of mixed berries every day to help prevent constipation (16).

5. Popcorn

Popcorn helps relieve constipation

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Finally something on the list that’s crunchy, fun, and can be made and eaten any time of the day! Popcorn is a high-fiber, low-calorie snack that helps add bulk to the stool, improves bowel movement and constipation, soften feces, and stimulates colonic emptying (17). It is one of the healthiest snack options that help provide a balanced diet . Have one medium bowl of unsalted popcorn every day.

6. Whole Grain Bread

Whole-grain bread relieves constipation

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Whole grain bread is loaded with soluble and insoluble fibers (18). Since dietary fiber helps draw water and adds bulk to the waste in the colon, passing stool becomes easier. So, switch to whole grain bread and have 2-3 slices of it every day .

7. Pears, Plums, And Apples

Dietary fibers help relieve constipation

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Apples, plums, and pears are not only good sources of vitamins and minerals but are also loaded with dietary fiber (19). You can consume half of each of these fruits or may have each of them on different days of the week.

8. Flaxseeds

Flaxseeds relieve constipation

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Flaxseeds are a great source of healthy fats, which is why they are known to aid weight loss. One of the reasons they cause fat loss is that they are high-fiber seeds that stimulate bowel movement, thereby preventing constipation and improving digestion (20).

9. Broccoli

Brocolli relieve constipation

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Broccoli can be super delicious if you cook it right. It can vanish your constipation, weight gain, and other health-related issues (21). A cup of blanched broccoli with other colon stimulating veggies and foods is all you need.

10. Dried Fruits

Dried fruits relieve constipation

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Nuts, apricots, dates, etc. are all good for relieving constipation (1). They are a rich source of fruit sugar, dietary fiber, vitamins, and minerals. Consume at least a fistful of dried fruits every day to flush out toxins from your colon.

If you seem to be dealing with constipation quite often, you must have a look at the type of food you are consuming. While avoiding foods that cause constipation like green banana, chocolate, coffee, junk and processed food can help, including papaya, prunes, kiwi, berries, and flaxseed in your diet can ease your bowel movements further. You should drink enough water and keep yourself active to aid a healthy gut movement as well.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Diets for Constipation
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4291444/
  2. The perceived effect of various foods and beverages on stool consistency
    https://pubmed.ncbi.nlm.nih.gov/15647650/
  3. Effect of coffee on distal colon function.
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC1378422/
  4. Association Between Ultra-Processed Food Consumption and Functional Gastrointestinal Disorders: Results From the French NutriNet-Santé Cohort
    https://pubmed.ncbi.nlm.nih.gov/29904158/
  5. Celiac disease
    https://www.ncbi.nlm.nih.gov/books/NBK441900/
  6. Persimmon fruit causing simultaneous small bowel and stomach obstruction
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6875815/
  7. Red Meat and Processed Meat
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  8. Constipation is relieved more by rye bread than wheat bread or laxatives without increased adverse gastrointestinal effects
    https://pubmed.ncbi.nlm.nih.gov/20089780/
  9. Constipation
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  10. The Role of Cow’s Milk Allergy in Pediatric Chronic Constipation: A Randomized Clinical Trial
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3533146/
  11. Food Additives Gut Microbiota and Irritable Bowel Syndrome: A Hidden Track
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7730902/
  12. Specific foods can reduce symptoms of irritable bowel syndrome and functional constipation: a review
    https://pubmed.ncbi.nlm.nih.gov/31080496/
  13. Nutraceutical Potential of Carica papaya in Metabolic Syndrome
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6682863/
  14. Systematic review: the effect of prunes on gastrointestinal function
    https://pubmed.ncbi.nlm.nih.gov/25109788/
  15. The nutritional and health attributes of kiwifruit: a review
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6267416/
  16. The inhibitory effects of berry polyphenols on digestive enzymes
    https://pubmed.ncbi.nlm.nih.gov/16498205/
  17. Effects of rice-based and wheat-based diets on bowel movements in young Korean women with functional constipation
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  18. Effects of cereal fiber on bowel function: A systematic review of intervention trials
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4528039/
  19. Whole Fruits and Fruit Fiber Emerging Health Effects
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  20. Flaxseed—a potential functional food source
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  21. In vitro gastrointestinal digestion study of broccoli inflorescence phenolic compounds glucosinolates and vitamin C
    https://pubmed.ncbi.nlm.nih.gov/14709026/
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Merlin Annie Raj

(Registered Dietitian Nutritionist)
Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has vast experience in Clinical Nutrition as... more

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