15 Foods You Should Avoid To Get Rid Of Constipation

Constipation is one of the most prevalent digestive disorders in the world, affecting millions of people. It is generally characterized by infrequent bowel movements, difficulties passing stools, and/or a feeling of incomplete evacuation.

If left untreated constipation may cause discomfort and eventually lead to other serious diseases. Some foods can worsen constipation, while a high-fiber diet is typically recommended to promote digestive health.

Here you will learn about the 15 foods that causes constipation, followed by more insights and recommendations for good digestion. Firstly, we will explore the major causes of constipation.

Causes of Constipation

Constipation is characterized by difficult or infrequent bowel motions, which is a common digestive issue. Sorting out what causes this condition can help you treat it and keep it from happening. Here are some primary factors that contribute to constipation:

1. Dietary Factors

• Low Fiber Intake: If you don’t eat enough fruits, veggies, whole grains, beans, and other high-fiber foods, your stools may be complex and challenging.
• Dehydration: Low water intake can lead to dry, hard stools that are harder to eliminate.
• High-fat or Low-fiber Foods: For gut health, avoid diets high in processed foods, dairy, and red meat. These are constipation-causing foods.

2. Lifestyle Factors

• Inactive Lifestyle: Insufficient exercise can slow digestion and contribute to constipation. Regular exercise helps stimulate intestinal function.
• Ignoring Urge to Go: Constipation can develop over time if the natural need to make a bowel movement is often overlooked.
• Stress: Emotional stress can disrupt normal digestive processes and lead to constipation.

3. Medical Conditions

• Irritable Bowel Syndrome (IBS): This common gastrointestinal disorder can lead to alternating periods of constipation and diarrhea.
• Hypothyroidism: An underactive thyroid can slow down metabolic processes, including digestion, leading to constipation.
• Diabetes: Constipation can result from high blood sugar levels damaging the nerves that control the digestive system.
• Neurological Disorders: Conditions such as Parkinson’s disease, multiple sclerosis, and spinal cord injuries can affect bowel function.

4. Medications

• Opioids: Pain medications such as morphine and oxycodone are well-known to cause constipation as a side effect.
• Antidepressant medications: Intestinal motility may be slowed down by certain medicines used to treat depression and anxiety.
• Antacids: Some antacids containing aluminum or calcium can lead to constipation.

5. Hormonal Changes

• Pregnancy: Hormonal changes related to pregnancy may slow digestion. Physical pressure from the growing uterus can also affect bowel movements.

• Menstrual Cycle: Some women experience constipation as a symptom of premenstrual syndrome (PMS) due to hormonal changes.

6. Age-Related Factors

• Older Adults: Aging can lead to decreased intestinal motility and changes in diet and activity levels, increasing the risk of constipation.

7. Structural Issues

• Bowel Obstruction: Physical intestine blockages such as tumors or scar tissue can prevent regular bowel movements.
• Rectal Prolapse or Anal Fissures: These conditions can cause pain during bowel movements, leading individuals to avoid going to the toilet.

Foods That Causes Constipation

Natural foods can also be a contributing factor to constipation. You must have complete knowledge of those foods that can make you constipated all day. Here is a list of such foods that causes constipation, hence, you should avoid to get rid of constipation:

1. Dairy Products

Dairy, particularly cheese and ice cream, can be problematic for many individuals. While some people can digest dairy without issues, others may find it contributes to constipation.

Dairy products are often low in fiber and high in fat, which slow down digestion. That’s why dairy products are included in the foods that causes constipation. Try lactose-free substitutes or plant-based milk enhanced with calcium and vitamin D.

2. Red Meat

Red meat, such as beef and pork, is another common contributor to constipation. Its low fiber content and levels of fat can slow digestive transit.

Moreover, red meat often displaces fiber-rich foods in the diet. If you enjoy meat, consider leaner options or incorporate more fish and poultry, which may be easier to digest.

3. Processed Foods

Processed foods that causes constipation should be avoided as well. Frozen dinners and sugary cereals can be low in fiber and high in saturated fats.

Many contain additives and preservatives that can disrupt normal digestive function. Opting for whole, minimally processed foods can enhance nutrient intake and help regulate bowel movements.

4. White Bread and Pastries

Made from refined flour, white bread, and pastries lack the fiber in whole-grain options, which can lead to constipation. Instead, choose whole-grain breads, which are higher in fiber and other nutrients that support gut wellness.

5. Unripe Bananas 

While ripe bananas can be a helpful addition to a fiber-rich diet, unripe bananas contain resistant starch that can be difficult to digest. Choosing ripe bananas with a higher fiber content is best, as this can help ease bowel movements.

6. Caffeine

Caffeine’s effects on digestion have two sides. Moderate consumption may stimulate bowel movements, but excessive consumption can lead to dehydration.

Dehydration has been shown to cause constipation, which may harden stool. If you consume caffeinated beverages, balance them with frequent intake of water.

7. Chocolate

Chocolate, exceptionally high in sugar and fat content, can slow down digestion for some individuals. Dark chocolate may have health benefits, but it’s essential to consume it in moderation and be mindful of how it affects your digestive system.

8. Fried Foods

The high-fat content of fried items causes constipation and is well known for slowing down digestion. Additionally, they often need more fiber.

Everyday fried foods, like French fries and fried chicken, can lead to bloating and discomfort. Opting for baked or grilled alternatives can promote better digestive health.

9. Sugary Foods

Consuming too much sugar can cause defects in the gut’s bacteria, which can cause constipation and other digestive problems.

Foods high in sugar, like candy, pastries, and sweetened beverages, can contribute to bloating and discomfort. Reducing added sugars can improve overall gut health.

10. Fast Food

Fast food is low in fiber and high in unhealthy fats and calories. It can negatively impact digestive function and is often associated with a sedentary lifestyle.

If you’re craving for food, consider healthier alternatives like homemade salads or grain bowls packed with fiber-rich ingredients. Fast foods should be avoided for a healthy gut.

11. Potatoes (Without Skin)

Potatoes are nutritious when prepared correctly, but removing the skin strips them of fiber. Eating potatoes without skin may contribute to constipation, so try leaving the skin on when baking or roasting them. Sweet potatoes, particularly with their skin, are an excellent alternative, as they are fiber-rich.

12. Ice Cream

Ice cream is a tasty treat; however, its high fat and sugar content could cause constipation. If you enjoy frozen desserts, consider options made from yogurt or dairy-free alternatives that contain probiotics, which may promote gut health.

13. Certain Grains

While whole grains are essential for digestive health, some refined grains, such as white rice and certain breakfast cereals, can be low in fiber. Go for brown rice, quinoa, and whole grain cereals that are less processed and contain higher fiber content.

14. Soy Products

Soy can be a healthy protein source for many. Still, some highly processed soy foods, like certain types of tofu and soy burgers, may contribute to digestive issues for sensitive individuals.

If you’re consuming soy, opt for less processed forms, such as edamame or tempeh, which may be easier on the digestive system.

15. Snack Foods

Many commercially prepared snack foods, including chips and cheese puffs, cause constipation. These snacks are low in fiber, high in preservatives, and unhealthy fats, which can lead to digestive discomfort and constipation. Instead, consider snacking on fruits, nuts, or whole-grain crackers for a fiber boost.

Tips To Get Rid Of Constipation Fast

1. Increase Fiber Intake: Aim for various fiber sources, including fruits, vegetables, whole grains, legumes, nuts, and seeds. Beans and oats include soluble fiber, which can help make stools softer. Insoluble fiber can be taken from whole grains and vegetables. Avoid constipation-causing foods.

2. Stay Hydrated: Water is essential for digestion. Take at least eight glasses of water daily, adjusting for activity level and climate. Adding herbal teas to your hydration plan might also be beneficial.

3. Exercise Regularly: Physical activity can stimulate bowel movements. On most days of the week, try to get in at least 30 minutes of moderate activity. Walking, jogging, and yoga can be particularly good for gut health.

4. Establish a Routine: Set a regular time each day for bowel movements, ideally after meals when the digestive system is naturally more active. This can help train your body to have more consistent bowel movements.

5. Consider Probiotics: Probiotics can help balance gut bacteria and aid in digestion. Fermented foods like yogurt, kefir, sauerkraut, and kimchi are excellent sources of natural probiotics.

6. Listen to Your Body Needs: Pay attention to your body’s signals. If you feel the urge to go, don’t delay it. Long waiting can result in more discomfort and harder stools.

When To See A Doctor To Get Rid Of Constipation

While occasional constipation is common and often manageable to avoid foods causing constipation and lifestyle changes, some sure signs and symptoms warrant a visit to a healthcare professional.

Knowing when to get medical help to prevent complications is essential. Here are some situations in which you should see a doctor:

1. When you notice persistent constipation
2. There is severe abdominal pain
3. When there is blood in the stool
4. Unexplained Weight Loss
5. Nausea and Vomiting
6. When you see changes in bowel habits
7. History of Colon Cancer or Gastrointestinal Disorders
8. when you are older age
9. Inability to Pass Gas

Conclusion

Avoiding these 15 foods can significantly help manage constipation and enhance overall gut health. You can prevent constipation by focusing on a well-balanced, high-fiber diet, drinking plenty of water, and leading a healthy lifestyle. Further, you can promote regular bowel movements by avoiding foods that cause constipation.

If you experience extreme discomfort along with constipation, it is necessary to consult a doctor for personalized advice and treatment options. Understanding your body and making informed dietary choices is critical to maintaining a healthy digestive system.