Medically the evaluation by Lisa Hodgson, RDN, CDN, CDCES, FADCES, Nutrition — created by Zawn Villines ~ above January 26, 2021

Constipation is complex. Plenty of factors — consisting of diet, lifestyle, stress, and underlying health problems — can add to it. In most healthy and balanced people, a single serving that a particular food is i can not qualify to reason constipation.

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However, civilization with cradle or other health problems may uncover that eating particular foods can cause or worsen constipation.

This write-up will look at which foods can cause or worsen constipation and some other potential causes.


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In most healthy people, a single, specific food will certainly not directly cause constipation. However, specific diets can contribute to it. People with chronic constipation may also find that certain foods impact their symptoms.

Occasional constipation is common, and also most people will experience it in ~ some allude in life. However, 2–27% that the populace experience chronic constipation, i beg your pardon is persistent.

According come the nationwide Health service (NHS), world are more likely to suffer constipation if they:

are pregnantfrequently usage laxativeseat a diet low in fiberdo not drink sufficient fluidsare usually inactive

There are also many digestive problems that can cause constipation, such as:

diverticulosis

Also, some medications and supplements — including iron supplements, antacids, and also opioids — can reason constipation together a side effect.


Foods that may reason or worsen constipation

The complying with sections will talk about some foods that may reason or worsen constipation.

Low fiber foods

Eating a diet the does no contain lot fiber may add to constipation. A person may not be getting enough fiber if they eat a the majority of meat, dairy product products, and also refined carbohydrates yet do no eat plenty of vegetables, fruits, or whole grains.

In this case, particular foods room not the cause of the constipation. Instead, that is an imbalance between different food groups. Eating an ext fiber and also fewer short fiber foods items may help.

It is worth noting that some civilization with digestive conditions or IBD uncover that eating high fiber foods can make their symptom worse. If boosting fiber does not help, it may be precious talking v a doctor.

High FODMAP foods

People with IBS and also some various other digestive problems may uncover that foodstuffs high in fermentable oligosaccharides, disaccharides, monosaccharides, and also polyols (FODMAPs) worsen their symptoms.

This team of carbohydrates can ferment in the digestive system, resulting in symptoms such as gas, constipation, or diarrhea. Some examples of high FODMAP foods include:

legumes, such as beans, chickpeas, and soybeansgrains, such together wheat, barley, and also ryesweeteners, such together xylitol, mannitol, and sorbitolspecific fruits, such as apples, blackberries, and watermelon

People who bodies have challenge digesting these foodstuffs may feel far better by eat a low FODMAP diet, i m sorry involves staying clear of high FODMAP foodstuffs for a set duration of time.

Learn much more about the low FODMAP diet here.

Bananas

Bananas are part of the banana, rice, to apologize sauce, toast (BRAT) diet, which physicians previously encourage to law diarrhea. This was because of these foods’ capacity to slow down bowel movements. Together a result, these foodstuffs may not be a good option for human being who have constipation.

Ripe bananas are also high FODMAP, which may mean that civilization with IBS need to avoid them. Unripe bananas space low FODMAP and also may be much easier for those through IBS to tolerate.

Allergens

In some people, chronic constipation may signal a food allergy.

A 2011 study into constipation in kids found that once the participants got rid of food allergens from their diet, their constipation improved. This to be true for 28 the end of 32 children. However, this was a small study v a low variety of participants.

If a person’s human body does not respond to taking laxatives or making other dietary changes, the human may great to asking a physician for allergy testing.

Eggs

Some people believe that eggs can cause constipation. However, there is not much scientific proof that support this. They space a low fiber food, though, so eating a the majority of them may contribute to constipation.

Egg allergies are also among the most common food allergies, which might explain why part people’s bodies have difficulty digesting them.


For countless people, eating much more high fiber foodstuffs can aid ease constipation. These foodstuffs include:

most vegetables, consisting of carrots, peas, broccoli, and also okrafruits, consisting of apples, pears, berries, avocados, and also orangeswhole grains, such in its entirety oats, buckwheat, and milletbrown bread, pasta, and also rice

The institute of medicine recommend spend 19–38 grams of fiber per day, depending upon age, sex, and also stage the life. For example, pregnant people and also older adults may need more fiber 보다 others to stop constipation.

When enhancing fiber intake, that is additionally important come drink sufficient fluids to protect against dehydration. Also, it is best to increase fiber intake progressively to avoid a constipating effect.

Some particular foods that may assist with constipation include:

Prunes: The 2014 study likewise notes that prunes can have a laxative effect. However, they space high FODMAP, which may make castle unsuitable for human being with IBS.Fruit juices: Unsweetened fruit juice may be especially valuable for young children, who digestive systems space not however matured. Apple, pear, or prune juices can be a resource of fiber and help increase liquid intake.

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If eating much more fiber go not assist or provides constipation worse, speak with a doctor.


Other elements of a person’s way of life — such as their practice routine, toilet habits, and mental health and wellness — can likewise influence digestion.

To prevent or relieve constipation, they might wish to try:

exercising regularlyusing the toilet as soon as the need strikesminimizing the usage of laxatives and enemasseeking assist with regulating chronic health conditions, such together diabetesseeking assistance for mental health and wellness conditions, such as anxietylearning stress monitoring techniques, such as breathing exercisesspeaking with a doctor around any drugs that might be resulting in constipation