The Academy of Nutrition and Dietetics recommends 25 grams (g) of fiber for women and 38 g of fiber for men per day. “Most Americans get only half this amount," Dr. Isenberg says. You can find constipation relief by replacing the following foods that cause constipation with high-fiber choices that work to prevent it.
2. Red Meat
Red meat is high in protein and often contains more fat than other types of meat, which can take a longer time to digest. “Additionally, red meat is devoid of fiber, the most important nutrient when it comes to constipation,” Kennedy says. “Eating red meat may take the place of a higher-fiber option such as legumes, further worsening constipation.” Instead of adding more foods that cause constipation to your meal, make sure that your steak comes with plenty of fiber-rich foods, like a baked potato (eat the skin) and a large salad for constipation relief.
3. Fried Foods
Greasy, fried foods, such as french fries, doughnuts, onion rings, and even heavily breaded foods like fish, take longer to digest than healthier options. “As a result, they can slow things down in your digestive tract, the exact opposite of what you want if you’re feeling constipated,” Kennedy says. Arielle Leben, a registered dietitian at NYU Langone’s Inflammatory Bowel Disease Center, notes that in some people, greasy, fried foods will trigger more urgent, looser bowel movements. “For others who are eating fried, greasy foods in place of dietary fiber sources like fruits, vegetables and whole grains, it may lead to constipation due to inadequate fiber intake,” she says. “A fast-food meal typically consists of a protein and carbohydrate (burger and fries), which are not good sources of dietary fiber.”
4. Processed Snacks and Desserts
Potato chips, pretzels, cookies, pastries, and other processed snack foods have high salt, processed sugar, and fat content, and are low in water content. “All these factors combined cause constipation,” Dr. Lee says. These snack foods are also often poor sources of dietary fiber. “If these foods are replacing fruits, vegetables, and whole grains in the diet, it may lead to constipation because of inadequate fiber intake,” Leben says. Lee recommends opting for foods that have high water content and natural sugars, such as:
WatermelonsBerriesKiwiPeachesApplesOranges
If you can’t give up your savory snacks, Leben recommends looking at the grams of fiber in the products and the ingredient list when grocery shopping. “There are plenty of chips, crackers, and other snack foods on the market made from whole grains, vegetables, or legumes that are good sources of fiber,” she says.
5. Refined Carbs
Many pastries and highly processed snack foods also contain refined carbohydrates, which can have negative effects on digestion, Kennedy says. Other culprits in this category include white bread and white rice. “Refined carbs are stripped of their fiber during processing,” she says. “When you choose these foods, you’re missing an opportunity to add fiber to your diet, which can help alleviate constipation. Swapping those foods for whole-wheat bread and brown rice, for example, could go a long way to helping ease constipation.”
6. Frozen Dinners
Meals in a box may be convenient, but they rarely have the nutritional merits of a meal you prepare yourself, which puts them on the list of foods that can cause constipation. “Frozen dinners are generally high in salt, fat, and preservatives: three key items not good for the digestive system and known to cause havoc to the digestive tract,” Lee says. Leben notes that not all frozen foods are bad for health and digestion. “Frozen fruits and vegetables can be convenient, cost-effective ways to boost fiber intake and help relieve constipation,” she says. “The nutritional quality of frozen foods varies, and label reading is essential. Look for meals that incorporate fiber from vegetables and whole grains while also limiting saturated fat.”
7. Bananas
Interestingly, bananas can either be a cause of constipation or a source of constipation relief, depending on their ripeness. “Bananas, when fully ripe, contain soluble fiber and thus can help treat constipation,” Lee says. “However, unripe, or green, bananas have high levels of resistant starch, which can be very binding and cause constipation.” Because of this, unripe bananas can be used to treat diarrhea, she notes.
