5 Foods To Avoid When Constipated (Backed By Science)

Let’s face it—if you’re constipated, something isn’t working. You feel bloated, backed up, and uncomfortable no matter how “healthy” you try to eat.

But here’s what most people get wrong…

Some of the most common foods—yes, even so-called health foods—could actually be slowing your digestion and making constipation worse.

The good news? Once you know what to avoid, relief can come fast.

In this article, we’ll break down 5 sneaky foods to avoid when constipated, explain why they’re causing problems, and show you smarter swaps that can help reset your gut.

Let’s get into it.

The Basics of Constipation: What You Need to Know

Constipation is a common digestive issue that happens when:

• You have fewer than three bowel movements per week.

• Your stools are hard, dry, or lumpy, making them difficult to pass.

• You feel like you haven't fully emptied your bowels.

It affects about 15% of people in the United States, and women and older adults are more likely to experience it. (NIH) Globally, about 12% of people report dealing with constipation (NIH).

The Hidden Impact of Constipation on Your Digestive Health

Constipation isn’t always just a standalone problem. It can also be linked to digestive and kidney diseases, making proper management even more important. It often comes along with other conditions:

• Irritable Bowel Syndrome with Constipation (IBS-C): A form of IBS where constipation is the main symptom.

• Digestive disorders: Conditions like gastroparesis and inflammatory bowel disease can slow digestion and cause constipation.

• Kidney diseases: Since kidneys help balance fluids and electrolytes, kidney problems can affect digestion and bowel movements.

If constipation isn’t managed properly, it can lead to other issues like hemorrhoids, anal fissures, and even fecal impaction (Mayo Clinic).

The Worst Foods for Constipation: What to Avoid and High Fiber Foods to Include

Some foods make constipation worse by slowing digestion, absorbing too much water, or lacking fiber. Here are five types of foods you might want to cut back on:

1. Processed and Refined Foods

Highly processed foods are often low in fiber and can make constipation worse, which is essential for keeping things moving. Examples include:

• Frozen meals

• Packaged snacks (chips, cookies)

• Sugary cereals

• White bread

These foods don’t add enough bulk to your stool, which can make it harder to pass (NIH).

Better Choices: Swap processed foods for whole grains, fresh fruits, and vegetables, including fiber-rich options like bran flake cereals and legumes.

2. Fried Foods and High-Fat Meats

Fatty, greasy foods take longer to digest and can slow things down in your gut. Common culprits include:

• French fries

• Fried chicken

• Doughnuts

• Sausages

These foods are high in saturated fats, which slow digestion and can contribute to constipation (Mayo Clinic).

Better Choices: Try baked or grilled foods and lean meats to support digestion.

3. Dairy Products (for Some People)

Dairy can cause constipation, especially for those who are lactose intolerant. Some of the biggest offenders include:

• Whole milk

• Cheese

• Ice cream

Lactose intolerance can lead to bloating, gas, and constipation (NIH).

Better Choices: Go for lactose-free milk or plant-based dairy alternatives like almond or oat milk.

4. Red Meat

Red meat is low in fiber and high in fat, which can make digestion sluggish. Examples include:

• Beef

• Pork

• Lamb

Eating a lot of red meat can replace fiber-rich foods in your diet, making constipation worse (Mayo Clinic).

Better Choices: Try plant-based proteins like beans, lentils, or tofu.

5. Processed Grains and Certain Snack Foods

Processed Grains: Refined grains have had their fiber-rich outer layers (bran and germ) removed, making them less effective at helping digestion. Common examples include:

• White rice – Missing the fiber that helps keep digestion regular.

• White bread – Lacks fiber, making it harder to pass stools.

• Regular pasta – Unlike whole-grain pasta, it doesn’t add enough bulk to stool.

• Pastries and muffins – These are high in sugar and low in fiber, which can slow digestion.

Better Choices: Opt for whole grains like:

✅ Brown rice
✅ Whole wheat bread
✅ Quinoa
✅ Oatmeal
✅ Whole wheat pasta

Certain Snack Foods: Many popular snack foods don’t do digestion any favors because they’re low in fiber and high in fat. Examples include:

• Potato chips

• Cheese-based snacks

• Candy bars

• Fast food items like mini pizzas and chicken nuggets

Better Choices: Try fiber-rich, gut-friendly snacks like:

✅ Raw veggies with hummus
✅ Fresh fruits (apples, pears, berries)
✅ Air-popped popcorn (without too much butter)
✅ Nuts and seeds (almonds, walnuts, flaxseeds)
✅ Greek yogurt with chia seeds

The Importance of a Balanced Diet

A balanced diet plays a crucial role in maintaining digestive health and preventing constipation. Consuming a diet rich in high-fiber foods, whole grains, and legumes can help regulate bowel movements and keep your digestive system functioning smoothly.

On the flip side, a diet high in processed foods, fried foods, and saturated fat can exacerbate constipation symptoms, making it harder for your body to pass stools. By making mindful dietary choices, you can significantly improve your digestive health and prevent constipation.

Incorporating High-Fiber Foods

High-fiber foods are essential for maintaining digestive health and preventing constipation. Foods high in dietary fiber include fruits, vegetables, whole grains, legumes, and bran flake cereals. Some examples of high-fiber foods include:

• Fruits: Apples, bananas, berries

• Vegetables: Broccoli, carrots, potatoes

• Whole grains: Brown rice, whole wheat bread, quinoa

• Legumes: Kidney beans, lentils, chickpeas

• Bran flake cereals: Oat bran, wheat bran

Incorporating these foods into your diet can help increase your fiber intake and promote regular bowel movements. Dietary fiber adds bulk to the stool and helps it pass more easily through the digestive tract, which is key to preventing constipation.

Managing Constipation Symptoms

Managing constipation symptoms requires a combination of dietary changes, lifestyle modifications, and sometimes medical interventions. By addressing the root causes and making proactive changes, you can relieve constipation and improve your overall digestive health.

Tips for Relieving Constipation

1. Increase your fiber intake: Eat foods high in dietary fiber, such as fruits, vegetables, whole grains, and legumes.

2. Stay hydrated: Drink plenty of water to help soften stool and promote bowel movements.

3. Exercise regularly: Regular physical activity can help stimulate bowel movements and improve digestive health.

4. Avoid processed foods: Processed foods can be low in fiber and high in saturated fat, which can exacerbate constipation symptoms.

5. Manage stress: Stress can exacerbate constipation symptoms. Practice stress-reducing techniques, such as meditation or deep breathing.

6. Consider probiotics: Probiotics can help promote the growth of beneficial bacteria in the gut, which can help regulate bowel movements.

By incorporating these tips into your daily routine, you can help relieve constipation symptoms and promote digestive health. Making these small adjustments can lead to significant improvements in your overall well-being.

Making small adjustments to your diet and daily routine can have a big impact on digestion, overall gut health, and even prevent constipation.

Need Some Extra Help? Try Emma!

Emma isn’t a fiber powder or probiotic gummy. It’s a comprehensive gut support system that works in 3 steps:

✅ Step 1: Remove harmful microbes

Emma uses berberine, a plant-based compound clinically shown to reduce methane-producing archaea—microbes linked to constipation and bloating. One study showed berberine was just as effective as the antibiotic rifaximin in rebalancing gut flora for SIBO relief. (NIH)

✅ Step 2: Repair your gut lining

Quercetin, Resveratrol, and DGL work together to help seal and rebuild the intestinal barrier. Research shows these botanicals reduce intestinal permeability and inflammation—key for healing leaky gut. (NIH)

✅ Step 3: Restore natural motility

Star Anise and other digestion-stimulating herbs support regular bowel movements without harsh laxatives. That means daily poops without straining.

Emma is designed to help your gut work the way it’s supposed to—naturally, consistently, and without constant band-aid fixes.

👉 Discover how Emma helps relieve constipation from the inside out