Constipation is defined as having fewer than three bowel movements per week and/or having difficulty passing stool. Occasional constipation can be treated by making dietary changes or taking over-the-counter laxatives. Chronic (long-lasting) constipation can be a sign of an underlying health condition, which may need to be diagnosed and treated by a healthcare professional.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), signs and symptoms of constipation include:

Less than three bowel movements per week
Straining during bowel movements
Dry, hard, lumpy stools
A sensation that the rectum is not completely empty after a bowel movement
Associated symptoms such as stomach pain, gas, bloating

The Role of Diet in Managing Bowel Health

A healthy, balanced diet not only provides your body with all the nutrients it needs but also supports digestion and overall gut health.

Fiber-rich foods add bulk to your stool and make it softer and easier to pass. Fiber also supports a healthy gut microbiome, which is vital for digestion and immune system function.

On the other hand, eating a diet rich in processed foods can disrupt the balance in your gut microbiome. This can lead to a range of gastrointestinal issues, including infrequent bowel movements.

Overview of Foods Known to Cause Constipation

Certain foods can cause constipation or make it worse, such as:

Processed foods and snacks
Processed grains
Red meat
Sweets and high-sugar foods
Gluten-containing foods
Milk and dairy products

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Top Foods That Lead to Constipation

Processed and Fast Foods

Processed foods, including fried foods and fast foods such as chips, cookies, chocolate, ice creams, French fries, burgers, pizza, and hot dogs, are low in fiber and high in saturated fat and can slow digestion. In addition, processed foods fill you up and prevent you from eating healthier, fiber-rich foods.

Refined Grains

Processed grains (white bread, white rice, white pasta) contain less fiber than whole grains. For example, 100 grams of whole wheat flour contains around 10-12 grams of fiber, while an equivalent amount of refined white flour contains only 2-3 grams of fiber. Similarly, there are 3-4 grams of fiber in 100 grams of brown rice versus only 1-2 grams of fiber in 100 grams of white rice.

Red Meats and High-Fat Foods

Red meat (beef, pork, lamb, venison) does not contain any fiber. Additionally, it can replace higher-fiber options in your diet.

Sweets and High-Sugar Foods

Snack foods that have a high sugar content can cause constipation symptoms because they are low in fiber and water content.

Gluten-Containing Foods

Gluten-containing foods (grains such as wheat, barley, rye, and others) can cause constipation in people with celiac disease or non-celiac gluten sensitivity.

Dairy Products

Milk and dairy products may cause constipation, especially in children. Studies have found that removing cow’s milk protein from the diet of certain children with chronic functional constipation can lead to more regular bowel movements. More research is needed to study the effects of dairy intake on bowel regularity in adults.

Caffeine and Alcohol

Caffeine is a stimulant that can cause loose bowel movements. Alcohol can similarly cause diarrhea. However, these substances are dehydrating, and poor hydration is a known cause of constipation.

Addressing Common Queries: "What are the 10 most constipating foods?"

The top 10 foods that can cause or worsen constipation are:

Refined grains (white rice, white bread)
High-fat meats such as red meats
Fast food (pizza, burgers, fries, hot dogs)
Processed foods (cakes, cookies, pastries, pretzels, potato chips)
Refined sugar in sugary snacks and beverages
Frozen dinners
Dairy products (milk, cheese, ice cream)
Certain fruits like unripe bananas and persimmons
Alcohol
Caffeine

Dietary Swap: Foods to Eat to Prevent and Relieve Constipation

High Fiber Foods

Including more fiber in your diet is the best way to prevent constipation. Adults should aim to eat around 22-34 grams of fiber every day. The United States Department of Agriculture (USDA) recommends eating 14 grams of dietary fiber for every 1,000 calories consumed. Therefore, if you are eating around 2,000 calories a day, you should eat 28 grams of fiber daily.

Remember that the recommended fiber intake also varies based on age and sex. The USDA’s recommendations on fiber intake are as follows:

Women under 50: 25 to 28 grams daily
Men under 50: 31 to 34 grams daily
Women 51 and older: 22 grams daily
Men 51 and older: 28 grams daily

Your daily fiber needs may be different from the general recommendations mentioned above. Talk with your healthcare professional about how much fiber you should be eating based on your age, gender, and health status. For example, older adults may need to pay even closer attention to fiber intake to ensure healthy aging.

If you suffer from chronic constipation and are not sure how to go about increasing fiber intake, consult a dietician or nutritionist. They can help you plan your meals to include more high-fiber foods.

Fiber-Rich Fruits, Vegetables, and Whole Grains

As part of a high-fiber diet, you should choose:

Whole grains, such as bran flake cereals, oatmeal, whole wheat bread, and pasta.
Fruits, such as apples with the skin left on, pears, oranges, and berries.
Vegetables, such as broccoli, carrots, collard greens, and green peas.
Legumes such as lentils, chickpeas, and beans (black beans, kidney beans, soybeans)
Nuts such as peanuts, almonds, and pecans.

Natural Laxatives

Fiber is the best natural laxative. There are two types of fiber in food. Soluble fiber absorbs water in the gut and helps to soften stool. Insoluble fiber moves through the digestive tract intact, adding bulk to stool, which makes it easier for you to pass stool.

The Importance of Hydration

Drinking enough fluids, such as water, clear soups, and fruit and vegetable juices without added sugar, helps fiber work better. Staying well hydrated not only prevents constipation but is good for overall health. Your health care professional can advise you on how much fluid you should drink every day based on your age, health, activity level, and the climate in your area.

Recognizing and Addressing Constipation

Signs You Might Be Constipated

Signs you might be constipated include:

Having fewer than 3 bowel movements per week.
Having difficulty passing stool with pain or straining during bowel movements.
Feeling your rectum is not completely empty after a bowel movement.
Stomach pain, gas, and bloating.
Complications such as fecal impaction, hemorrhoids, anal fissure, and rectal prolapse due to untreated constipation.

When to See a Doctor

Make an appointment to see your doctor if you have:

Constipation symptoms lasting more than 3 weeks.
Recurrent constipation.
Gastrointestinal symptoms that affect your daily routine.
Blood in your stools or black stools.
Rectal bleeding (blood on the toilet tissue or toilet bowl).
Unusual shape or color of stool.
Severe or persistent stomach pain.
Unintentional weight loss.

Lifestyle Changes for Constipation Relief

Exercise

Regular physical activity can help prevent and relieve constipation. Exercise strengthens your abdominal muscles. It also stimulates muscle contractions in your intestines, which helps to move stool along in your digestive system. Additionally, regular exercise reduces stress, which is a common trigger for constipation.

Bowel Habits

Follow a regular schedule for bowel movements, for example, 15-45 minutes after a meal.
Sit on the toilet with your knees higher than your hips (using a footstool might help). Rest your elbows on your knees to help evacuate your rectum.
Do not delay using the toilet or ignore the urge to pass stool. This can slow down stool movement.
Avoid looking at your smartphone while on the toilet. Prolonged sitting in this posture puts pressure on your anal tissues and increases your risk of hemorrhoids.

Treatment Options for Constipation

If dietary changes and lifestyle modifications do not relieve constipation, you may need to take over-the-counter or prescription medicines. Laxatives help to move stool through your digestive tract:

Fiber supplements such as psyllium (Metamucil), methylcellulose (Citrucel), and calcium polycarbophil (FiberCon). Citrucel vs Metamucil: Which Fiber Supplement is Right For You?
Osmotic laxatives such as magnesium hydroxide (Milk of Magnesia), polyethylene glycol (Miralax), and magnesium citrate / lactulose (Generlac).
Stimulant laxatives such as bisacodyl (Dulcolax) and sennosides (Senokot, Ex-Lax).
Lubricants such as mineral oil.
Stool softeners such as docusate sodium (Colace).

Other treatments for constipation include:

Enemas and suppositories.
Pelvic muscle training (biofeedback training).
Prescription medicines used to treat chronic constipation, such as lubiprostone (Amitiza), plecanatide (Trulance), linaclotide (Linzess), and prucalopride (Motegrity).
Medications to relieve opioid-induced constipation, such as naldemedine (Symproic), methylnaltrexone (Relistor), and naloxegol (Movantik).
Surgery if there is damage to the nerves or muscles in the digestive tract.

Other Risk Factors and Conditions That Can Cause Constipation

Chronic Conditions and Constipation

Several health conditions can affect the muscles and nerves in the gastrointestinal tract or lead to changes in hormone levels in the body. This can cause or worsen constipation. Chronic constipation has been linked to conditions such as irritable bowel syndrome, diabetes, hypothyroidism (underactive thyroid), pregnancy, multiple sclerosis, and Parkinson’s disease, among others.

How Certain Medications and Medical Conditions Influence Bowel Movements

Certain medications can cause constipation as a side effect. Common culprits are opioid pain relievers and medicines used to treat high blood pressure, allergies, depression, seizures, and nervous system disorders.

If you suspect a medication is causing constipation, talk to your health care provider. They may change your dose, switch you to a different medicine, or prescribe treatment for constipation.

The Impact of Lifestyle and Physical Activity

Common lifestyle-related causes of constipation include:

Not eating enough dietary fiber.
Not drinking enough water and fluids.
Not exercising regularly.
Not using the toilet when you have an urge to pass stool.

Frequently Asked Questions

What should I eat to avoid constipation?

You should gradually add fiber to your diet to avoid constipation. A slow increase of fiber in your diet helps prevent stomach discomfort. Aim to eat around 14 grams of fiber per 1,000 calories consumed. In addition to consuming enough fiber, staying active and well-hydrated are also crucial to prevent constipation in the long run.

What foods are natural laxatives?

Foods rich in dietary fiber are natural laxatives. This includes whole grains and fresh fruits and vegetables.

What foods help with constipation immediately?

The following foods are natural laxatives and can provide fast constipation relief: Berries, sweet potatoes, apples with the skin left on, prunes, leafy green vegetables, chia seeds, and flax seeds.

Recap of Foods to Avoid and What to Include in Your Diet

If you suffer from constipation, eat a diet low in refined grains and red meats. Avoid eating foods high in saturated fat, such as fast food, fried food, and processed food. Also, avoid sugary snacks and beverages. In addition, foods to avoid also include frozen or microwaveable dinners. Dairy may contribute to constipation in some people. Alcohol and caffeine can worsen constipation by their dehydrating effects.

Eat more high fiber foods such as whole grains, fresh fruits and vegetables, legumes, nuts and seeds.

Pay Attention to Your Body’s Signals

Constipation is defined as having fewer than three bowel movements per week. However, everyone’s body is different. It’s important to know what is normal for you. Seek medical care if you notice any changes from your normal bowel habits lasting more than two weeks. Maintaining a food diary may help you identify a specific food that causes constipation, and avoiding it may solve the problem.

Seek Medical Advice When Necessary

Constipation is a common problem that can usually be relieved with diet and lifestyle changes. However, it can also be a sign of an underlying medical condition that needs to be diagnosed and treated by a healthcare provider. If you have chronic constipation lasting more than 3 weeks, seek medical care. Also seek care if you have rectal bleeding or persistent abdominal pain.

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