Foods To Avoid When You’re Constipated

Constipation happens when you have less than three bowel movements (or, poops) per week. As a result, you might experience symptoms such as bloating, feeling gassy, and stomach pain.

Research suggests that about 16% of people in the United States experience constipation symptoms—and this number goes up as you get older. But, experts suggest that making dietary changes can improve your symptoms.

While certain foods like whole grains and vegetables can bring relief, foods that are high in fat or processed can worsen your condition. That's why knowing which foods you should avoid when you're constipated can improve your bowel movements and overall quality of life.

Symptoms of Constipation

While constipation is common, it can produce painful symptoms. You may be constipated if you experience any of the following symptoms:

• Less than three bowel movements in a week
• Hard, dry, lumpy stools
• Stools that are painful or difficult to pass
• A feeling that you still need to poop even after using the bathroom

Foods That Worsen Constipation

Research suggests that eating certain foods can make it difficult to pass bowel movements. These include foods that are:

• High in salt
• High in sugar
• High in saturated fat
• Low in fiber

To help reduce constipation symptoms, here are some foods that you may consider avoiding.

Processed Foods

Eating highly processed foods has been associated with a variety of gastrointestinal (stomach-related) conditions, including constipation or diarrhea. This is because tend to be high in fat, sugar, and sodium (salt).

Consuming too much sodium can decrease the amount of water in your poop, which makes it more difficult for stool to pass through the digestive tract. Similarly, studies suggest that foods high in sugars and saturated fats can worsen constipation because they slow down your digestion and ability to pass stool.

Some processed foods can also be low in fiber content. Fiber is a type of carbohydrate that your body isn't able to digest. Your body digests and breaks down most types of carbohydrates into sugars. However, fiber passes through your digestive system without breaking down, which helps control your blood sugar and also softens your stool (poop) to help it move through your body more easily.

Some examples of processed foods that may worsen constipation symptoms include, but re not limited to:

• Bread
• Breakfast cereals
• Pasta
• Pre-packaged frozen meals
• Snacks such as potato chips or pretzels
• Soda and energy drinks
• Deli meat

Fried Foods

Fried foods tend to be high in sodium and saturated fat. Research suggests that diets that are low in saturated fats improve the frequency of your bowel movements. This is because saturated fats can slow digestion.

The following fried foods may be worth avoiding if you're experiencing constipation:

• French fries
• Fried chicken or fish
• Onion rings
• Churros
• Donuts
• Egg rolls
• Falafels
• Mozzarella sticks
• Karaage
• Samosas
• Deep fried pizza

Eggs

Some experts suggest that eating too many eggs may cause constipation, particularly in older adults. This is thought to be due to the high protein, but low fiber content in eggs. However, other researchers believe that eggs can actually help constipation because they contain digestible proteins that help soften stool.

Because research is conflicting currently, studies on the connection between eggs and constipation remain ongoing. If you decide to eat eggs while constipated, consider pairing them with high-fiber foods such as:

• Spinach
• Broccoli
• Avocado
• Whole grains

High-Fat Meats

Some types of meats can be high in saturated fat and low in fiber, causing difficulty to pass bowel movements regularly. To ease constipation symptoms, it may help to avoid the following high-fat meats:

• Hot dogs
• Sausages
• Salami
• Bacon
• Beef
• Lamb
• Pork
• Chicken with the skin

Dairy Products

Some people report having constipation after consuming cheese, milk, and other full-fat dairy products. This may be because dairy products can contain high amounts of saturated fat and low amounts of fiber.

Dairy products also contain lactose, which may cause constipation in people with lactose intolerance—a type of sensitivity that makes it difficult to process lactose, a common sugar found in milk. Research also suggests that a type of milk protein called casein may slow down how quickly your body digests food and worsen constipation symptoms.

If you're experiencing constipation, it may help to limit your intake of the following full-fat dairy products:

• Whole milk
• Ice cream
• Sour cream
• Cheese
• Custard

Instead, consider trying yogurt with added probiotics, which may improve bowel function and digestive health.

Sugary Foods

Foods that are high in sugar tend to be low in fiber, inhibiting your body's ability to digest foods with ease. That said, avoiding the following foods may improve constipation symptoms:

• Chocolate
• Cakes
• Hard candies
• Pastries
• Cookies
• Pies
  
• Jams
  

Keep in mind: while fruits are naturally high in sugars, they also contain fiber. This generally outweighs the negative effects that sugar has on your digestive system function and your ability to pass stool.

Foods That Can Help You Poop

When you're constipated, it's important to stay hydrated and focus on eating foods that are high in fiber. Good sources of dietary fiber include:

• Whole grains: Whole wheat bread, whole wheat pasta, bran flakes, and oatmeal
• Legumes: Lentils, kidney beans, black beans, chickpeas, and soybeans
• Nuts: Almonds, peanuts, walnuts, and pecans
• Vegetables: Broccoli, spinach, carrots, green peas, and collard greens
• Fruits: Oranges, pears, apples, and berries

It's important to increase your fiber intake gradually. Eating too much fiber at once—especially if your body isn't used to a high-fiber diet—can cause gas, bloating, or abdominal cramps.

Additionally, fluids can also make it easier to poop. Experts recommend drinking plenty of water, clear soups, and natural fruit or vegetable juices to help improve the frequency of bowel movements.

When to Contact a Healthcare Provider

Constipation is a common condition that most people in their life will experience at least once. Most of the time, constipation is not serious and resolves after a short time.

But sometimes, constipation can be an underlying sign of a more serious health condition like irritable bowel syndrome (IBS) or bowel obstruction. Contact your healthcare provider if you experience constipation that does not resolve with at-home treatment or is accompanied by the following symptoms:

• Lower back pain
• Unintentional weight loss
• Severe stomach pain
• Inability to pass gas
• Vomiting
• Fever
• Bloody stools or rectal bleeding

A Quick Review

When you're constipated, highly processed foods, fast food, dairy products, and high-fat meats that are low in fiber but high in saturated fat, sodium, and sugar can worsen symptoms.

Staying hydrated and incorporating more fiber-rich whole grains, legumes, nuts, fruits, and veggies into your diet can aid your digestive system's function and relieve pain or discomfort.

If you're experiencing other symptoms like bloody stools, fever, inability to pass gas, or if your constipation persists despite at-home treatments, seek care from a healthcare provider. These symptoms could be the sign of a more serious underlying condition that requires medical attention.