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Struggling with Constipation? These Foods Might Be the Culprit

  • Evgeniya Zhukovskaya
  • Jul 2
  • 7 min read
constipation remedies

Are you stuck wondering about foods that make constipation worse? You're not alone in this battle. Chronic constipation affects approximately 12% of the world population.


Constipation costs the NHS approximately £81 million annually. Women and elderly people face this problem more often than others. Many people don't know that their food choices could be making things worse. Adults need 25-35 grams of fibre each day. Most people only eat only half of what they need. This problem gets even worse when people don't drink enough water.


Common Foods That Can Worsen Constipation


Your diet is a vital part of keeping your digestive system healthy. Many everyday foods can slow down your digestion and make constipation worse.


Processed and fast foods


Most processed and fast foods have very little fibre but pack a lot of fat, salt, and refined ingredients. Ready-to-eat meals, microwavable dinners, processed meats, and fast-food choices slow your digestion down. These foods sit longer in your intestines, which lets your colon pull more water from stool 1.


Dairy-heavy meals


Dairy products offer calcium benefits but can cause problems when you're constipated. Cheese, ice cream, and full-fat milk might stick your stool together, making bathroom trips tough 3. A study of kids with ongoing constipation found that 80% of participants had better bowel movements after cutting out cow's milk and dairy 4. You might want to eat less dairy or switch to fermented options like kefir if dairy upsets your stomach.


Red meat and low-fibre proteins


The high fat foods take longer to digest, which slows everything down in your system 5. When you fill up on protein-heavy foods, you eat less fibre-rich plant foods, which makes things worse.


Refined grains and baked goods


White bread, pastries, crackers and other refined grain products lose their fibre-rich bran and germ during processing 2. This strips away much of their digestive benefits. Whole grains give you needed dietary fibre, but refined ones offer little 6. Baked treats like cakes and cookies also pack refined sugars and unhealthy fats that mess with your gut health 7.


Fried and greasy foods


Fatty foods, especially fried and greasy ones, need more time to digest and slow your system down 8. French fries, fried chicken, and similar foods make your digestive tract move slower 5. Research shows that diets high in saturated fat lead to more constipation, particularly in older adults, compared to low-fat diets 5.


Why These Foods Cause Digestive Slowdown


Your dietary choices directly affect your bowel function. Let's look at the reasons why some foods slow down your digestion and cause constipation.


Low fibre content and stool bulk


Your digestive health depends on dietary fibre. This essential nutrient adds bulk to your stool and helps your gut move smoothly. Foods that lack fibre, such as processed items, refined grains, and animal products, make your stool harder to pass. Fibre contains plant components that your body cannot digest. These components pass through your system intact and create softer, bulkier stools 9. Your transit time increases and constipation follows if you don't eat enough fibre.


Fibre benefits your digestive health in several ways:


  • It makes your stool bulkier and easier to pass

  • It keeps your digestive tract's microbiome balanced

  • It helps your intestinal muscles contract and move food 10


Dehydrating effects of salty and sugary foods


Processed foods with too much salt and sugar can make you constipated. Your large intestine naturally pulls water from stool 10. Your body absorbs even more water from waste material if you're dehydrated. This creates hard, dry stools that are tough to pass 11.


Salt affects your gut health by changing how you digest food. Research shows that high-salt diets change protein digestion and upset your gut bacteria balance. Foods high in sugar can also increase constipation 13.


Impact on gut bacteria and motility


Your bowel movements depend a lot on your gut microbiome. Processed foods can throw off your gut bacteria balance. Scientists have found that constipated people have different gut bacteria compared to those who do not have it 14. Research shows that higher amounts of Bacteroidetes species relate to more constipation 15. Foods that harm good bacteria can slow down your intestines and make constipation worse.


Slowed transit time from high fat content


Fatty meals take longer to digest. Your body needs extra time to break fats down, which slows down the whole digestive process 10. High-fat foods also change how your gut moves food along. They reduce the number of nitrergic neurons that your gut needs to work properlym 17. This makes food move more slowly through your intestines.



Better Choices: Foods That Help Constipation

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Fruits rich in fibre and sorbitol (e.g., prunes, kiwi)


Prunes are nature's laxative that contain insoluble fibre and sorbitol—a natural sugar alcohol that pulls water into your intestines 10. One quarter cup of dried prunes provides about 3 grammes of fibre1. Kiwifruit works great too, and one medium kiwi packs approximately 2.5 grammes of fibre 19.


Research shows that kiwifruit helps ease constipation symptoms better than psyllium or prunes 20.

Whole grains and legumes


Each serving of whole grains gives you several grams of fibre 21. Brown rice works better than white rice to improve bowel movements. People who ate brown rice went from 3.4 to 5.0 times weekly 6. Beans and lentils pack even more fibre - one cup of cooked navy beans has an impressive 19.1 grammes of fibre. These foods help keep your stools soft and regular.


Hydrating vegetables like spinach and zucchini


Spinach and zucchini are mostly water (93% and 94% respectively) so they help to keep your digestive tract hydrated 23. Zucchini has both soluble and insoluble fibre that helps move food through your gut and keeps good bacteria fed 24. Spinach works the same way with its insoluble fibre that helps food move through your intestines and supports your gut's health 25.


Seeds and nuts in moderation


Chia seeds help well with constipation. They're about 28% fibre - giving you 9.8 grams per ounce 22. The insoluble fibre turns into a gel in your gut when it mixes with water, which makes stools softer and easier to pass. Flaxseed shows good results too. Studies found that eating flaxseed flour with meals for four weeks helped reduce constipation symptoms 26.


Fermented foods for gut health


Fermented foods like kefir, yoghurt, and kimchi add good bacteria that help your digestion 27. These probiotics help you go more often, make your stools better, and speed up digestion. A diet rich in fermented foods helps boost your gut's microbe diversity and reduces inflammation 27.


How to Transition Your Diet Safely


You need a good strategy to make lasting changes to your diet.


Your body might react negatively if you change your eating habits too quickly, even with the best intentions.

Let's look at some safe ways to deal with constipation through dietary changes.


Increase fibre gradually to avoid bloating


Your body needs time to adjust to more fibre. Adding too much at once can make you feel gassy and bloated. The NHS suggests working your way up to 30g of fibre daily. Start by adding just one high-fibre food to your daily meals. Give it a few days before adding another. Health experts recommend adding no more than 5g of fibre each week 30. This gentle approach lets your body adapt naturally.


Pair fibre with plenty of water


Think of fibre as a sponge that needs water to work properly. Your constipation might get worse if you don't drink enough fluids 8. You should drink 8-10 glasses (1.5-2 litres) of water daily with your high-fibre foods 31. Research shows that constipated patients who drank 2 litres of water daily with high-fibre foods had much better results than those who didn't drink enough.


Avoid sudden elimination of all fats


Start by cutting back on fats instead of removing them completely. Your body still needs healthy fats to function optimally. Cut down on greasy fried foods that slow down your digestion 8. Choose to grill your food instead of frying it. Pick leaner meats. This balanced approach will help your digestion work better while you add more constipation-friendly foods.


Track your symptoms and food intake


A detailed food diary can help you identify foods that might be problematic for you. Keep track of:


  • Everything you eat and drink (including how it's prepared)

  • When symptoms happen and how bad they are

  • How often you have bowel movements and what they're like

  • Your energy and sleep patterns 33


This record creates a clear picture of how different foods affect your body 34.


Conclusion


Millions worldwide deal with constipation, but dietary changes provide a practical solution for many people. Your digestive health can improve substantially when you add fibre-rich fruits, whole grains, hydrating vegetables, select seeds, and fermented foods to your meals. Small, steady changes work better than drastic ones.


If making these changes feels overwhelming, expert guidance could help - why not book a free 30-min call with a nutrition specialist for personalised advice?


Constipation impacts more than just comfort - it affects your overall wellbeing and quality of life. In spite of that, you can make lasting improvements to your digestive health with smart food choices and patience during the adjustment period. Your body will definitely thank you for it.



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