7 Foods to Avoid When Constipated (and What You Should Eat Instead)

Constipation is a medical condition that affects millions of people every year. In fact, the United States National Institutes of Health estimate that 16% of American adults and up to 33% of those aged over 60 will experience the condition.

If you’re having issues with your bowel movements, it can be helpful to know what foods to avoid when constipated. This article will look at seven common foods that contribute to the condition and it also covers what you should eat instead.

What Is Constipation?

Constipation is the infrequent or irregular movement of the bowels. It’s generally defined as fewer than three bowel movements per week and may include symptoms such as:

  • Lumpy, hard, or dry stools
  • A feeling of blockage in the bowels
  • Stools that are painful to pass
  • Abdominal pain or bloating
  • A feeling that the bowels can’t be completely emptied

Who’s at Risk?

The following factors can increase the risk of becoming constipated:

  • Eating a low fiber diet
  • Dehydration
  • Being pregnant
  • Taking certain medications, including sedatives and antidepressants
  • Mental health conditions such as eating disorders and depression
  • Being over 60 years old

Foods to Avoid When Constipated

If you experience chronic constipation or just have an occasional problem, you might want to change your diet. The foods you eat can have a huge impact on how your bowels work. To reduce the pain, try avoiding the following foods when you’re constipated.

1. Milk and Dairy Products

Many people have difficulty digesting milk, cheese, and other dairy products. While lactose intolerance often results in diarrhea, eating dairy can have the opposite effect for some.

Studies have found that removing milk and dairy products from children’s diets can help relieve the symptoms of constipation. While a review of studies from 1980 to 2006 found that there’s not enough evidence yet to draw a complete conclusion, it acknowledged that some people’s symptoms were eased when dairy was avoided.

2. Unripe Bananas

Whether bananas cause constipation is all a matter of timing. While a ripe banana can help relieve the symptoms, eating it too soon could have the opposite effect.

Unripe bananas contain starch, which is difficult to digest. As bananas ripen, this starch is converted into sugar which is more easily broken down in the gut. Ripe bananas contain more dietary fiber, and this helps with digestion and promotes healthy bowel movements.

3. Red Meat

There are many reasons to limit the amount of red meat in your diet when experiencing constipation. Red meat is often high in fat, which is hard to digest. As it’s low in fiber, it can be difficult for it to pass through the bowel.

The high protein content of meat fills you up quickly, leaving less room for fiber-rich foods like vegetables and beans. And red meat is also high in iron, which is hard on the digestive tract.

4. Processed Grains

Processed grains like white flour contain minimal amounts of dietary fiber. They are also high in starch, and that makes them more likely to cause constipation.

You can improve your digestion if you avoid foods containing processed grains, like white bread, white rice, chips, and pastries. Instead, opt for whole grains that contain insoluble fiber. They retain more water in the stool, making bowel movements easier.

5. Fried and Fast Food

Another common cause of constipation is fried food. High in fat and low in fiber, fried and fast food slows down the digestion and gets stuck in the intestines, increasing the risk of constipation.

Whether it’s frozen dinners or burgers and fries, much of the food available for immediate consumption packs little nutritional value. Rather than heading down to the local burger store, make your own meal with lean meats, whole grain buns, and plenty of leafy green vegetables.

6. Chocolate

Most people love chocolate. It’s often at the top of the list for things we can’t live without. But did you know it can be a contributing factor to constipation? A German study found that up to 64% of people reported chocolate as the leading cause of their poor bowel movements.

Although studies haven’t confirmed the exact link between chocolate and constipation, some research suggests that its high sugar and saturated fat content could be to blame. As the cocoa powder used to make chocolate is a good source of fiber, consider switching to dark chocolate with a higher cocoa content.

7. Alcohol

Unfortunately, drinking too much alcohol is a surefire way to become constipated. Alcohol is difficult to digest and strips the body of much needed fluid through excessive urination, making stools hard and difficult to pass.

A study from 2013 found heavy drinking to be a major cause of constipation in people with IBS. Those with a healthy digestive system can experience the same problem. If you don’t want to quit alcohol altogether, space your drinks with water in order to avoid dehydration and limit alcohol intake to one or two drinks a day.

Eat These Instead

If you’re suffering from constipation and need some help, give the below foods a try.

Fruit

People have long eaten fruit to help ease constipation. High in fiber and easily digestible, the following fruits can help relieve constipation:

  • Prunes
  • Figs
  • Apples
  • Pears
  • Citrus fruits like oranges and mandarins
  • Kiwifruit

Green Vegetables

Rich in dietary fiber and packed with nutrients, green vegetables add bulk to the stool, making it easier to pass. Eaten raw or cooked, the following greens can help when you’re constipated:

  • Spinach
  • Broccoli
  • Brussels sprouts

Oat Bran

Oats and oat bran (the outer shell of the oat grain) are excellent sources of fiber. To help move your bowels along, mix up one cup of oat bran with one cup of prune juice and applesauce. Start with one to two tablespoons at night followed by a glass of water, and slowly increase the serving if you don’t see results.

Beans and Lentils

Legumes like beans and lentils are excellent sources of both soluble and insoluble fiber. Add these to soups and salads or mix them with ground meat to make burgers. Baked beans also make for a quick and easy snack, but you should be careful when buying processed beans. These often contain unhealthy levels of salt and sugar.

How to Avoid Constipation

Although there are many risk factors that contribute to constipation, you can usually solve the problem and help move your bowels along. Now that you know what foods to avoid when constipated, try changing your diet to include more fruits and vegetables, and cut down on red meat, alcohol, and processed foods.

If you follow a high-fiber diet and avoid certain triggers, your regularity and stool consistency can be greatly improved.

 

References:

https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/definition-facts
https://www.ncbi.nlm.nih.gov/pubmed/11846872
https://www.ncbi.nlm.nih.gov/pubmed/15647650
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3697482