8 Foods to Avoid When Constipated

Pretty much everyone has dealt with constipation at some point, and it can be very uncomfortable. Many people use over-the-counter (OTC) medications for relief. But what you eat matters, too. Some foods can make constipation worse. Let’s look at which foods to avoid when constipated, and what to eat instead.

1. Refined grains

Eating a lot of refined grains can make constipation worse. That’s because refined grains are processed to remove the bran and germ. The result is a grain kernel with very little fiber. But fiber is essential for keeping your stool soft and easy to pass. 

Many types of grains can be refined, including wheat, rice, and corn. These refined grains are used to make foods like:

• Bread, bagels, and crackers

• Breakfast cereals

• Pasta

• White rice

• Tortillas

Try to choose whole grains more often. Whole grains are less processed, so they keep their fiber and important nutrients. This is better for constipation — and your overall health.

2. Red meat

Animal proteins don’t contain fiber. If they replace high-fiber foods in your diet, they can lead to constipation. Red meat, in particular, may be harder to digest than other animal proteins like chicken or fish. For some people, red meat can also lead to digestive discomfort. 

Eating large amounts of red meat — especially with a diet high in sugar or fat— may also disrupt the balance of bacteria in your gut. This can worsen constipation. 

Types of red meat include:

• Beef 

• Pork

• Lamb

• Veal

3. High-sodium foods

High-sodium foods may worsen constipation in a couple different ways.

When you eat a lot of salty foods without enough fluids, it can affect the fluid balance in your body and intestines. This can make your stool dry, hard, and more difficult to pass. High-sodium foods may also change your gut bacteria, slowing digestion.

Foods high in sodium include:

• Processed meats like bacon and sausage

• Chips, pretzels, and crackers

• French fries

• Canned soups

• Frozen meals

• Condiments like ketchup, bottled salad dressing, and soy sauce 

4. Fast food

The National Institutes of Health (NIH) recommends avoiding fast food when you’re constipated. One major reason is that it’s low in fiber. Fast food also combines several constipation-triggering factors including refined grains, high sodium, and red meat. Plus, it’s high in saturated fat, which can slow digestion and interfere with normal gut movement (motility).

5. Dairy products

Dairy foods can be a gut irritant for some people, especially those with lactose intolerance. People with lactose intolerance can’t digest lactose, the sugar found in milk and milk products. Experts estimate that almost 70% of the world’s population has a reduced ability to digest lactose. Lactose intolerance can cause constipation or make it worse. 

Examples of dairy products high in lactose include:

• Cow’s milk

• Some yogurts

• Ice cream

• Certain soft, unaged cheeses like ricotta, cream cheese, and Brie

But it’s important to note that fermented dairy products may actually be helpful for some people who aren’t lactose intolerant. For example, some yogurts contain probiotics — live yeasts and bacteria that support the natural flora in your intestine. These yogurts may actually help prevent or relieve constipation.

Both Greek and regular yogurt can contain probiotics. To find out if a yogurt has probiotics, check the label. It should say “live and active cultures” and list the specific types of bacteria used.

6. Foods high in added sugars

Diets high in added sugar are linked to constipation. Foods high in sugar are often low in fiber and may include ingredients that can worsen constipation, like: 

• Refined grains

• Saturated fat

• Sodium

Like with sodium and red meat, added sugar may also affect gut bacteria. 

Some foods are clearly high in added sugar, like candy, baked goods, and other sweets. But many high-sugar foods may surprise you, like:

• Cereal

• Some granola bars or protein bars

• Sweetened yogurts

• Condiments like ketchup, barbecue sauce, teriyaki sauce, and bottled salad dressing

Sugar-sweetened beverages — like soda, energy drinks, and juice — are also linked to a higher risk of constipation.

7. Unripe fruits

Most unripe fruits are safe to eat, but they can be tougher for your digestive system to handle than ripe fruits. They tend to be firmer, have less water, and contain more starch. These factors make them harder to break down. As a result, unripe fruits — such as bananas and avocados — can slow down digestion.

8. Alcoholic drinks

If you have constipation, drinking alcohol could make it worse. One reason is that alcohol acts as a diuretic. This means it makes you pee more often, causing your body to lose more fluids. 

Some evidence also suggests that drinks with higher alcohol concentrations (above 15%) can slow down bowel movements. Many alcoholic drinks fall into this range. So if you have constipation, alcohol can make it worse.

In some cases, alcohol can cause diarrhea by irritating your intestines. Whether alcohol leads to diarrhea or constipation depends on factors like how much you drink, the type of alcohol, and your individual gut microbiome.

Foods to help prevent constipation

While some foods can worsen constipation, others can help keep your digestion regular and prevent it from happening in the first place. Most of these foods contain some combination of: 

• Fiber 

• Water

• Probiotics

Foods that help prevent constipation include:

• Whole grains, such as whole wheat bread or crackers, oats, and brown rice

• Fruits like pears, avocado, and berries

• Vegetables like leafy greens, carrots, and broccoli

• Fermented foods and drinks like kombucha, kefir, sauerkraut, and yogurt with live and active cultures

• Beans and lentils

• Nuts and seeds 

Aim for 25 g to 35 g of fiber each day. If you’re increasing your fiber intake, do so gradually to help avoid digestive discomfort. Also, be sure to drink enough water, since fiber works best when you’re well hydrated.

Other lifestyle tips to prevent constipation

Besides diet, certain lifestyle habits can help prevent and manage constipation. Try these bowel-friendly habits:

• Get adequate physical activity. Being active helps prevent constipation in a few different ways, including by moving stool through your digestive tract. 

• Stay hydrated. Drinking enough water every day helps to keep your stool soft and easier to pass. Water-containing foods can also contribute to your daily hydration. 

• Go to the bathroom when you have the urge. Ignoring the urge to poop can make stools harder and more difficult to pass. And if you ignore it often, your body may gradually become less sensitive to these signals. This makes constipation more likely and harder to correct.

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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