5 Foods That Make You Constipated And How To Fix Your Digestion
Your microbiome has a great part in your health. But on occasion, itgets supported. Constipation is widespread, and can make you feel lethargic. It's an unending medical issue affecting millions of adults each year. This guide will go over the top constipating foods, give information on why dairy is one of those offending foods, and offer tips on how to keep things moving along. Dr. Bharat Pothuri, a Founding Partner of Gastrodoxs, tells us what foods to avoid during constipation and the easy switch you can make to better your gut health.
Table of Contents
- Understanding Constipation
- Why Diet Matters
- Top 5 Foods That Are Most Likely To Cause Constipation
- Dairy Products
- Red Meat
- Refined Grains & White Bread
- Unripe Bananas
- Fried & Fast Foods
- Food Comparison & Easy Swaps
- What NOT to do When Treating Constipation
- Hints to Help with using the Toilet
- Insights from Dr. Bharat Pothuri - An Explore Expert
- Foods That Cause Scooping (Slowed Bowel Movements)
- Conclusion
1. Understanding Constipation
Constipation occurs when you stir fewer than 3 bowel movements weekly. It can cause you to feel bloated and uncomfortable. Your stools may be hard and painful to pass and you may feel like you are in digestive stasis. Chronic constipation will impact your life, especially in a bustling city like Houston.
Why it happens:
- Low fiber intake
- Dehydration
- Sedentary lifestyle
- Certain medications
- Diet high in certain foods
2. Why Diet Matters
What you eat can go far towards determining your digestive health. We know some foods make us more regular, and some foods lead us toward constipation. Educating yourself on what not to eat when you are suffering from constipation will help you be more aware of food choices for better digestion in the long term.
Quote from Dr. Bharat Pothuri:
"Your diet is always the first line of action against constipation," says Dr. Pothuri. "Even the tiniest of temptations such as not eating certain foods, can make giant differences."
3. Top 5 Foods That Are Most Likely To Cause Constipation
Here are the five foods that can lead to constipation. We'll tell you why they slow you down and tell you easy replacements for a better digestion.
3.1 Dairy Products
Does Dairy Make Adults Constipated. It can.
Why it slows you down:
- Dairy contains casein, which is a protein that is slowly absorbed so foods are digested over a longer period of time.
- Low in fiber
- Some dairy products, like cheese can be binding.
Swap with:
- Lactose-free milk
- Plant based yogurts (almond, oat, coconut)
- Kefir (probiotic boost)
3.2 Red Meat
Red meat does not provide fiber (fiber is necessary in your gut to keep your system regular), but high levels of protein.
Why it slows you down:
- Takes longer to break down
- kicks fiber-scale vegetables out of the way
Swap with:
- Grilled chicken or turkey
- Fish (salmon, trout)
- Protein sources (beans, lentils) that can be obtained from plants
3.3 Refined Grains & White Bread
Bread, pastries and bagels are made from refined grains which have been stripped to remove the fiber.
Why it slows you down:
- Low in fiber
- Simple Carbs that are rapidly digested and cause a spike in blood sugar.
Swap with:
- Whole-grain bread
- Brown rice or quinoa
- Whole-wheat pasta
3.4 Unripe Bananas
Ripe bananas are good for constipation, and while unripe bananas have more resistant starch which slows digestion.
Why it slows you down:
- Resistant starch cannot be digested.
- Can cause gas in the digestive tract.
Swap with:
- Ripe bananas
- Berries (strawberries, blueberries)
- Apples with skin
3.5 Fried & Fast Foods
Fried foods taste good but they are loaded with fats that can slow down the digestion.
Why it slows you down:
- Fats take longer to absorb than meat or carbohydrates
- Often low in fiber
- Can be a cause of fluid loss by excessive salt intake (dehydration)
Swap with:
- Baked or air-fried versions
- Veggie wraps
- Grilled chicken tenders
4. Food Comparison & Easy Swaps
| Food | Why It Causes Constipation | Gut-Friendly Swap |
|---|---|---|
| Dairy (cheese, ice cream) | Binding effect, low amount of fiber | Plant milks, probiotic yogurts |
| Red Meat | Difficult to digest, pushes out fiber | Lean poultry, fish, beans |
| Refined Grains | Low in fiber, causes blood sugar spikes | Whole grains, oats |
| Unripe Bananas | High resistant starch | Ripe bananas, fresh berries |
| Preprepared Fried & Fast Foods | Low fiber, dehydrating, and high in fat | Baked snacks, grilled options |
5. What NOT to do When Treating Constipation
So to ensure your digestive system keeps moving well avoid the following:
- High amounts of dairy products (hard cheese, whole milk)
- Large portions of red meat
- White bread, rolls, pastries and many breakfast cereals
- Unripe bananas
- Fried or greasy foods
- Salted foods (snacks, such as chips, salted nuts)
- Processed snacks which lack in fibre
6. Hints to Help with using the Toilet
In addition to staying away from specific types of foods, here are some steps you can take to keep your bowels on track:
- Drink 8-10 cups of water daily.
- Gradually build up how much fiber you eat (the recommended amount is 25-30g per day).
- Get moving - try to do 30 minutes of exercise on most days.
- Take probiotic supplement or foods such as sauerkraut and kefir.
- Pay attention to your body and get to the bathroom when you feel the urge to go.
- Reduce Caffeine and Alcohol - these drinks can dehydrate you.
- Exercise to Relieve Stress: Practice stress relieving techniques like yoga and deep breathing
7. Insights from Dr. Bharat Pothuri - An Explore Expert
Dr. Pothuri is a Houston gastroenterologist who sees numerous constipation patients. He offers practical advice:
"Also, look out for high-risk foods that decrease bowel movements," he says. You don't have to necessarily reduce them indefinitely, but you do know when you want to reign them in.
He also recommends food diaries. Ziolis' Advice: Take notes for yourself and read through them in case you're experiencing constipation symptoms. After a couple weeks, here are some patterns that may form and help you make better food choices.
8. High-Risk foods that cause constipation Include
These are the biggest offenders that have the ability to hinder your digestive tract:
- Cheese & whole-milk dairy
- Fatty cuts of beef or pork
- White breads, pastas, & rice
- lots of Fresh vegetables, large amounts of simple carbs, green bananas
- Fast food (chips, fries, fried chicken etc)
9. Conclusion
The better choices you make around foods, the better you are digesting and preventing constipation. It is, however, useful to know what high-risk foods will cause slower peristalsis to allow gut-friendly, fiber-rich alternatives. Remember to drink water, wear clothes you'll be comfortable in, exercise and build in some stress-reducing habits.
If need be Dr. Bharat Pothuri at Gastrodoxs can help you craft a plan to suit your needs.
For more information about constipation, visit the National Institute of Diabetes and Digestive and Kidney Diseases or the guide to constipation from the Mayo Clinic.
