{"id":59995,"date":"2023-08-23T15:28:08","date_gmt":"2023-08-23T19:28:08","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=59995"},"modified":"2025-07-01T14:24:26","modified_gmt":"2025-07-01T18:24:26","slug":"foods-to-avoid-when-constipated","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/foods-to-avoid-when-constipated\/","title":{"rendered":"7 foods to avoid when constipated"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Constipation is common, but that doesn\u2019t make it any less uncomfortable. You&#8217;ll understand the desire for quick relief if you\u2019ve ever experienced bloating, straining to poop, or passing hard, lumpy stools. About <\/span><span style=\"font-weight: 400;\">16% of American adults experience constipation<\/span><span style=\"font-weight: 400;\">, and the number is even higher (33%) in adults 60 or older.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What you eat also significantly impacts the frequency and ease of going to the bathroom. Below, three medical experts offer advice on the best diet for <\/span><a href=\"https:\/\/www.singlecare.com\/conditions\/constipation-treatment-and-medications\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">constipation<\/span><\/a><span style=\"font-weight: 400;\">, including foods to avoid when constipated.\u00a0<\/span><\/p>\n<h2 id=\"why-do-i-get-constipated\"><span style=\"font-weight: 400;\">Why do I get constipated?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cConstipation, which is technically less than three bowel movements a week, can be triggered by several things,\u201d says <\/span><span style=\"font-weight: 400;\">Vicki Shanta Retelny, RDN<\/span><span style=\"font-weight: 400;\">, a registered dietitian and lifestyle nutritionist in Chicago. This includes conditions such as diabetes or hypothyroidism, lack of physical activity, or being an older adult.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to <\/span><a href=\"https:\/\/www.linkedin.com\/in\/jamie-lee-mcintyrerdn\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Jamie Lee McIntyre<\/span><\/a><span style=\"font-weight: 400;\">, RDN, a nutrition practitioner and media dietitian based in Florida, constipation can also be a side effect of certain medications. These include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/drug-classes\/opioids\"><span style=\"font-weight: 400;\">Opioid painkillers<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricyclic antidepressants<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/drug-classes\/antiemetics\"><span style=\"font-weight: 400;\">Antiemetics<\/span><\/a><span style=\"font-weight: 400;\"> like Zofran<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Medications for <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/myrbetriq-alternatives\/\"><span style=\"font-weight: 400;\">overactive bladder<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/blood-pressure-levels\/\"><span style=\"font-weight: 400;\">blood pressure<\/span><\/a><span style=\"font-weight: 400;\"> medications<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.singlecare.com\/prescription\/iron-supplement\/what-is\"><span style=\"font-weight: 400;\">Iron supplements<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">GLP-1 agonists, such as <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/ozempic-0-25-or-0-5-mg-dose\"><span style=\"font-weight: 400;\">Ozempic<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Though issues can occur anytime, many report feeling more constipated after meals. The most common reason is lack of water or fluids\u2014which is another cause of constipation, says <\/span><a href=\"https:\/\/www.linkedin.com\/in\/amy-lee-md-2b921913\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Amy Lee, MD<\/span><\/a><span style=\"font-weight: 400;\">, RDN, chief medical officer of <\/span><a href=\"https:\/\/www.lindora.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Lindora Clinic<\/span><\/a><span style=\"font-weight: 400;\"> in California. Dr. Lee advises drinking at least 2 to 3 liters of water daily to keep your body and digestive system running smoothly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not getting enough fiber is the most common dietary cause of constipation. In fact, a diet low in fiber and high in meat and cheese can change how your body releases gut and digestive hormones, explains <a href=\"https:\/\/www.linkedin.com\/in\/vicki-shanta-retelny-rdn-9b24037\/\">Shanta Retelny<\/a>. Researchers found <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7953038\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">fiber is essential<\/span><\/a><span style=\"font-weight: 400;\"> to maintaining healthy intestinal size and colonic hormone levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div class=\"singlecare-dynamic-newsletter-wrapper sin-newsletter-wrapper\">\n\t\t\t<span class=\"heading\">Get our wellness newsletter<\/span>\n\t\t\t<form class=\"form-wrapper\" data-newsletter-form=\"1\" data-subsource=\"Wellness Newsletter\">\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<label for=\"dynamic-email\">Email<\/label>\n\t\t\t\t\t<input type=\"email\" id=\"dynamic-email\" class=\"email\" required>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<input class=\"submit-form-btn\" type=\"submit\" value=\"Click to sign up\">\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t\t<p class=\"success-message\" aria-live=\"polite\"><\/p>\n\t\t<\/div>\n\t<\/span><\/p>\n<h2 id=\"7-foods-to-avoid-when-constipated\"><span style=\"font-weight: 400;\">7 foods to avoid when constipated<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Quite a few studies show certain foods can worsen or lead to constipation. Here are seven foods to avoid if you\u2019re experiencing constipation.\u00a0<\/span><\/p>\n<h3 id=\"1-fried-foods\"><span style=\"font-weight: 400;\">1. Fried foods<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Often found at fast food joints, these greasy foods are low in fiber and loaded with saturated fat. A<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26176421\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u00a0research analysis<\/span><\/a><span style=\"font-weight: 400;\"> of data from 6,207 participants linked a diet high in saturated fat to constipation. When constipated, don\u2019t eat these types of foods, which tend to have very little fiber, a macronutrient vital to gut health.\u00a0<\/span><\/p>\n<h3 id=\"2-refined-carbs\"><span style=\"font-weight: 400;\">2. Refined carbs<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Refined carbohydrates are grains that have been processed and stripped of dietary fiber and other nutrients. McIntyre says these highly processed foods are a common cause of constipation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods high in refined carbs include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potato chips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Many pastries, desserts, and breakfast cereals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Highly processed snack foods<\/span><\/li>\n<\/ul>\n<h3 id=\"3-high-sodium-foods\"><span style=\"font-weight: 400;\">3. High-sodium foods<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consuming too much salt can lead to bloating and constipation. A <\/span><a href=\"https:\/\/bmcpublichealth.biomedcentral.com\/articles\/10.1186\/s12889-022-14360-w\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> found a higher sodium intake increased the odds of constipation. According to the researchers, consuming a lot of salt can reduce the amount of water in the body, leading to dry, hard-to-pass stool.<\/span><\/p>\n<h3 id=\"4-red-meat\"><span style=\"font-weight: 400;\">4. Red meat<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Red meat is low in fiber and high in fat and protein. Protein is not bad for your digestive system, but a high-protein diet can cause constipation, especially if you\u2019re not prioritizing fiber<\/span><span style=\"font-weight: 400;\">. Anyone prone to constipation should avoid eating red meat and instead reach for other protein sources, such as fiber-rich legumes.<\/span><\/p>\n<h3 id=\"5-dairy-products\"><span style=\"font-weight: 400;\">5. Dairy products<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are concerned about constipation, skip the ice cream and cheese until you have regular bowel movements again. A <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9105309\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research review<\/span><\/a><span style=\"font-weight: 400;\"> found that in about 30% of cases, constipation after eating dairy is a sign of lactose intolerance. But even if you\u2019re fine with dairy, its high fat and low fiber content can still slow bowel movements.<\/span><\/p>\n<h3 id=\"6-unripe-bananas\"><span style=\"font-weight: 400;\">6. Unripe bananas<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber-rich fruit is often recommended to prevent or treat constipation at home. Green, unripe bananas are the exception. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4291444\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> has found that their high starch content can trigger or worsen constipation. If you are constipated, opt for a well-ripened banana.\u00a0<\/span><\/p>\n<h3 id=\"7-alcohol\"><span style=\"font-weight: 400;\">7. Alcohol<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are limited studies on the link between alcohol and constipation. However, the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK513291\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">National Library of Medicine<\/span><\/a><span style=\"font-weight: 400;\"> considers the overuse of alcohol a factor in the development of constipation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An explanation: Hydration is vital for gut motility, says Dr. Lee. Unfortunately for those who enjoy alcohol, <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/alcohol-and-medication\/\"><span style=\"font-weight: 400;\">adult beverages<\/span><\/a><span style=\"font-weight: 400;\"> tend to dehydrate you. Mild dehydration from alcohol is also the culprit behind <\/span><a href=\"https:\/\/www.niaaa.nih.gov\/publications\/brochures-and-fact-sheets\/hangovers\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">hangover symptoms<\/span><\/a><span style=\"font-weight: 400;\"> like headache, thirst, and fatigue.\u00a0\u00a0<\/span><\/p>\n<h2 id=\"what-foods-help-with-constipation\"><span style=\"font-weight: 400;\">What foods help with constipation?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As for foods that help with constipation and digestive health, you\u2019re going to want to increase fiber intake. The American Heart Association recommends 25 to 30 grams of fiber from foods and supplements daily. The following high-fiber foods are a good place to start.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits.<\/b><span style=\"font-weight: 400;\"> Eating more fruits, including ripe bananas, can help you get enough fiber and alleviate symptoms of constipation. Shanta Retelny suggests eating dried prunes or drinking prune juice for a natural laxative effect.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legumes. <\/b><span style=\"font-weight: 400;\">The high fiber content in lentils, chickpeas, black beans, and other legumes can ease constipation. These protein sources are a gut-friendly alternative to fatty meats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Probiotic-rich foods.<\/b><span style=\"font-weight: 400;\"> McIntyre says the probiotics found in yogurt, kefir, sauerkraut, and kombucha can help relieve constipation. Though yogurt is a dairy product, its probiotic content is good for gastrointestinal issues.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whole grains. <\/b><span style=\"font-weight: 400;\">Foods with whole-wheat flour, oats, brown rice, or bran are also <\/span><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/constipation\/eating-diet-nutrition\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">good sources of fiber<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetables.<\/b> <a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/constipation\/eating-diet-nutrition\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">High-fiber vegetables<\/span><\/a><span style=\"font-weight: 400;\"> good for constipation include broccoli, carrots, collard greens, and green peas.<\/span><\/li>\n<\/ul>\n<h2 id=\"other-prevention-methods-for-constipation\"><span style=\"font-weight: 400;\">Other prevention methods for constipation<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many cases of constipation can be treated at home. Here are five tips from medical experts on promoting healthy bowel function:<\/span><\/p>\n<p><b>Take daily walks.<\/b><span style=\"font-weight: 400;\"> Any type of physical activity will help you stay regular. \u201cA sedentary lifestyle or long days working at a desk can reduce movement in the GI tract,\u201d says McIntyre. \u201cMobility allows for the gravitational pull to help food and waste travel down through your body for excretion.\u201d<\/span><\/p>\n<p><b>Get enough water. <\/b><span style=\"font-weight: 400;\">\u201cStay hydrated by aiming for half of your body weight in ounces from fluids, primarily water,\u201d says Shanta Retelny.\u00a0\u00a0<\/span><\/p>\n<p><b>Avoid holding it in. <\/b><span style=\"font-weight: 400;\">\u201cWhen you have to go, go,\u201d recommends Santa Retelny. \u201cPutting off a trip to the bathroom can cause the stool to become hard, making it more difficult to pass.\u201d<\/span><\/p>\n<p><b>Change your position on the toilet.<\/b><span style=\"font-weight: 400;\"> Dr. Lee suggests placing a stool at the base of your toilet to elevate your feet while pooping. \u201cDoing so can open up your pelvis, which can help you go,\u201d she says.\u00a0<\/span><\/p>\n<p><b>Try over-the-counter medications.<\/b> <a href=\"https:\/\/www.singlecare.com\/prescription\/fiber\"><span style=\"font-weight: 400;\">Fiber supplements<\/span><\/a><span style=\"font-weight: 400;\">, stool softeners, or bulk-forming <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/laxative\"><span style=\"font-weight: 400;\">laxatives<\/span><\/a><span style=\"font-weight: 400;\"> are often the first defense against constipation that does not respond to simple lifestyle changes. (<\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/stimulant-laxative\"><span style=\"font-weight: 400;\">Stimulant laxatives<\/span><\/a><span style=\"font-weight: 400;\">, such as <\/span><a href=\"https:\/\/www.mayoclinic.org\/drugs-supplements\/laxative-oral-route\/proper-use\/drg-20070683\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">bisacodyl<\/span><\/a><span style=\"font-weight: 400;\">, should not be taken long-term without consulting your healthcare provider.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While everyone\u2019s bowel habits are different, chronic constipation may require a prescription medication or medical intervention. Consult a healthcare provider if you experience <\/span><a href=\"https:\/\/www.cedars-sinai.org\/blog\/constipation.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">severe stomach pain, bloody stools, or unintended weight loss<\/span><\/a><span style=\"font-weight: 400;\">. Report chronic constipation to your healthcare provider or gastroenterologist\u2014it could be a sign of an underlying medical condition.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Constipation is common, but that doesn\u2019t make it any less uncomfortable. You&#8217;ll understand the desire for quick relief if you\u2019ve ever experienced bloating, straining to poop, or passing hard, lumpy stools. About 16% of American adults experience constipation, and the number is even higher (33%) in adults 60 or older. What you eat also significantly [&hellip;]<\/p>\n","protected":false},"author":135,"featured_media":59997,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[20947,16414,553,8905],"coauthors":[20942],"class_list":["post-59995","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-constipation","tag-digestive-health","tag-nutrition","tag-seasonal","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>7 foods to avoid when constipated<\/title>\n<meta name=\"description\" content=\"oods to avoid when constipated include fried foods, refined carbs, high-sodium foods, red meat, and alcohol. 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