8 groups of foods that, if eaten, will make you more “constipated” and have difficulty defecating. You may need to avoid them.
Constipation can be caused by dehydration, stress, changes in your daily routine, and underlying health problems like irritable bowel syndrome. In most healthy people, specific foods won’t directly cause constipation. However, people with ongoing digestive symptoms, such as chronic constipation, may find that certain foods make their symptoms worse.
8 groups of foods that will make you “constipated”
1. Polished grains
Refined carbohydrate foods, such as white bread, pizza dough, cakes, and pastries, are all low in fiber. When they are part of a low-fiber diet, they can contribute to constipation. However, these specific foods are not the cause of constipation, but rather an imbalance between food groups. Eating more fruits, vegetables, and whole grains may help. It is worth noting that some people with digestive conditions find that eating a high-fiber diet can make their symptoms worse. If increasing your fiber intake does not help, it may be worth talking to your doctor.
2. Salty snacks
A diet that is very high in salt can contribute to constipation by making dehydration worse. When people eat a lot of salt but don’t get enough fluids, their body pulls moisture out of their cells and from their colon, which makes stool dry and difficult to pass. Salty foods that can have this effect include:
- Potato chips
- French fries
- Processed meat
- Frozen food
3. Garlic and onion
Some people with irritable bowel syndrome (IBS) have trouble absorbing carbohydrates called oligosaccharides, disaccharides, monosaccharides, and fermentable polyols (FODMAPs). According to Monash University, eating a diet high in FODMAPs can cause constipation in this group. They’ve created a low-FODMAP diet to help those with the condition.
Some of the most common high-FODMAP foods are garlic and onions. These foods are found in many foods from cuisines around the world, but for those who have trouble digesting FODMAPs, they may trigger symptoms.
4. Legumes
Likewise, legumes can be high in FODMAPs and difficult for some people to digest. Legumes include foods such as:
- bean
- Chickpeas
- Lentils
5. Whole wheat, barley or rye
While low-fiber diets can cause constipation in some people, some people find that eating too many high-fiber, high-FODMAP foods, such as whole wheat, barley, เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา, and rye, can trigger constipation.
6. Banana
Bananas are part of a diet that doctors have previously recommended to treat diarrhea, due to their ability to slow down bowel movements. For this reason, they may not be a good choice for people who are constipated. According to Monash University, ripe bananas are also high in FODMAPs, which may mean that some people with IBS need to avoid them. Unripe bananas are low in FODMAPs and may be easier for people with IBS to digest.
7. Eggs and other allergens
Some people believe that eggs can cause constipation. However, there is not much scientific evidence to support this. But eggs are a low-fiber food, so eating a lot of eggs in a low-fiber diet may result in constipation. Egg allergy is one of the most common food allergies, which may explain why some people have trouble digesting eggs. In some people, chronic constipation can be a sign of a food allergy.
A 2023 study of 305 children with constipation found that 15% had food allergies, and eggs were one of the main triggers. If a person’s body doesn’t respond to laxatives or other dietary changes, they may want to ask their doctor if allergy testing would be appropriate for them.
8. Milk and dairy products
Some people report that milk or dairy products can contribute to constipation, which can be due to a number of reasons. First, some dairy products, such as milk and soft cheeses, are high in FODMAPs. Another possible explanation is an allergy to milk proteins, such as whey or casein. People who are lactose intolerant often experience diarrhea when consuming dairy products, but a 2022 study found that constipation also occurs in about 30% of cases.