Behaviors and Foods That Cause Constipation

If you’re having trouble using the bathroom, these foods and behaviors may be responsible.

Unless you are fortunate enough to possess an impeccably regular digestive system, you’re likely aware that the substances you consume have a profound impact on your gastrointestinal outcomes. To put it differently, you might be acquainted with the fact that certain foods can worsen the condition of constipation.

However, before you contemplate a diet restricted to mere water and prunes, it’s crucial to clarify a point. The fact that a specific item has caused you discomfort—such as last night’s indulgent ice cream cone or this morning’s rich and creamy coffee—does not necessarily mandate its complete elimination from your dietary habits. Yet, if certain foods consistently lead to digestive distress, it might be prudent to consider a moderate reduction in consumption for the sake of your stomach’s well-being.

Outlined below are insights into the foods and practices that potentially contribute to constipation, along with strategies to moderate or substitute them.

Food as a Constipation Cause

“When individuals experience constipation, they often start attributing it to every food they consume. The discomfort tends to magnify their perception of how each food affects them, thereby exacerbating the severity of constipation,” elucidated Elana Maser, MD, an assistant professor of gastroenterology at the Icahn School of Medicine at Mount Sinai in New York, in a conversation with Health.

However, constipation typically does not result from a singular food source. Rather, it emerges from the intricate interplay of dietary components, lifestyle habits, and genetic predispositions that collectively slow down bowel function.

“People sometimes find themselves drastically narrowing down their dietary choices to only a couple of items, believing they cannot tolerate anything else. In reality, what needs attention is the management of their bowel movements,” elaborated Dr. Maser. “As bowel regularity improves, their capacity to tolerate a wider array of foods increases.”

Occasionally, constipation can be attributed to the absence of specific foods or essential nutrients in one’s diet, often involving dietary fiber. Fiber, a type of carbohydrate that the body cannot entirely digest, traverses the digestive system relatively intact. This inherent quality prompts the bowels to fulfill their natural functions.1

To illustrate, the issues in your digestive system may not solely arise from dairy consumption. The culprits behind the bowel irregularity are more likely the cheese platters and milkshakes, which lack the necessary fiber content to facilitate healthy colon function.

Dairy Products

The impact of dairy consumption, particularly when taken excessively, on the digestive system is widely acknowledged.

“Dairy products like cheese and milk often emerge as prominent concerns in the accounts we receive,” remarked Rudolph Bedford, MD, a gastroenterologist at Providence Saint John’s Health Center in Santa Monica, Calif., during a conversation with Health.

While certain indications suggest that cow’s milk products may notably affect children, a more comprehensive investigation is required to establish the prevalence of dairy-related constipation among adults.

For individuals grappling with persistent constipation, Dr. Bedford has occasionally advised a transition towards non-dairy alternatives whenever feasible. Almond, soy, and oat milk stand as common substitutes in such cases.

Conversely, Dr. Maser adopts a more cautious stance when recommending a complete elimination of dairy products to patients.

“I’m hesitant to pinpoint gluten or dairy as the sole culprits, as while avoidance might offer relief to some, it certainly doesn’t guarantee the same for everyone,” clarified Dr. Bedford.

Particularly for those seeking to maintain adequate vitamin D intake through their diet, the significance of dairy cannot be overlooked, as emphasized by Dr. Maser. As a result, Dr. Maser often explores alternative methods for managing constipation rather than advocating for a wholesale exclusion of dairy from individuals’ diets.

Red Meat

The tendency of meat to induce constipation isn’t intrinsically linked to the meat itself, according to Dr. Bedford. Rather, it’s the prevalence of red meat in one’s diet that displaces other nutrient sources.

“The issue with individuals consuming high quantities of red meat lies in their inadequate intake of fiber,” elucidated Dr. Bedford. Additionally, red meat boasts a notable fat content,5 which tends to slow down the digestive process.

However, adhering to this guideline may not universally apply. Dr. Maser observed that many individuals experience a notable bowel movement after consuming a substantial red meat meal.

It’s crucial to recognize that the impact of foods, as well as the quantity consumed, can manifest differently for different people. Should you have an affinity for an occasional steak, consider integrating fiber-rich options (such as whole grains, fruits, and vegetables) into your other meals. This strategic inclusion of fiber could potentially promote a smoother digestive process.

Processed and Fried Foods

Fast food doesn’t come with a particularly virtuous health profile. However, an aspect about your cherished burger-and-fries ensemble that might escape your attention is its potential to provoke constipation, as highlighted by Dr. Bedford.

The reason behind this lies in the nature of processed foods, which typically boast an elevated fat content coupled with a dearth of dietary fiber. This combination can exert a strain on the colon and often result in a deceleration of motility. Motility signifies the body’s capacity to propel food along the digestive tract. In cases where your overall dietary fiber intake remains insufficient, except for your fast-food indulgence, constipation might become a noticeable consequence.

Sweets

Craving sweetness? Satisfying your sweet tooth might pose challenges if sugary treats dominate your diet, as they generally lack sufficient fiber.

“The types of foods that can present the most issues are those rich in sugars, like candy, licorice, or other fruit-flavored confections,” pointed out Dr. Maser. “These particular types of candies tend to be particularly associated with constipation.”

Eating Less

Engaging in a restricted diet or significantly curtailing your food consumption can potentially result in constipation.

“It’s essential for the stomach to expand adequately during meals to trigger what we refer to as the gastrocolic reflex. This process involves the stomach’s enlargement prompting the colon to contract, thereby facilitating the evacuation of stool,” clarified Dr. Maser. “If your stomach contains insufficient food, the reflex won’t be initiated.”

As outlined by Dr. Maser, if you find yourself in a situation where you’re healthily cutting down on your food intake, it might be beneficial to augment the fiber content of your meals. This adjustment can provide added support to your colon, ensuring smoother bowel movements.

Changing Your Diet

Imagine you’re on vacation, delighting in a diverse range of cuisines that diverge from your typical dinner choices, and suddenly you’re grappling with constipation. Surprisingly, this issue might not necessarily be linked to the foods you’ve consumed, but rather to the altered food types or meal timings.

“The gastrointestinal system tends to appreciate a sense of uniformity in dietary patterns,” Dr. Maser highlighted.

In the event that a shift in routine disrupts your digestive rhythm, it could be advantageous to introduce some semblance of regularity. For instance, you could consider carrying your habitual morning fiber-rich cereal. Alternatively, devising a strategy to tackle potential constipation could prove beneficial. You might explore the option of an over-the-counter (OTC) laxative like Miralax.

Medications

Various factors like stress, psychiatric conditions, or discomfort can potentially lead to constipation. Dr. Bedford emphasized that individuals who are unaware of the possible constipation-inducing effects of their medications might resort to overusing laxatives as a coping mechanism.

“Among the more frequent contributors to constipation that we encounter are the various medications people are prescribed,” Dr. Bedford underscored.

If you are currently on medication, it’s prudent to engage in a dialogue with your healthcare provider regarding any constipation-related concerns. In cases where the medication remains essential, Dr. Bedford advised that the objective should involve effectively managing constipation to enable you to continue the medication regimen.

A Quick Review

Certain dietary choices and lifestyle habits have the potential to exacerbate constipation. Common triggers include insufficient fiber intake and abrupt shifts in your dietary patterns. The good news is that you have the ability to substitute problematic foods, elevate your fiber consumption, or modify your routine when you’re on the go to address these concerns.

It’s essential to note that you need not completely eliminate specific foods or behaviors known to contribute to constipation. Instead, adopting a mindful approach entails monitoring how your digestive system responds. You can implement moderate restrictions on certain foods or behaviors while occasionally allowing yourself to indulge in them.