Which foods can make constipation worse?

If you’re experiencing constipation, it’s best to steer clear of low-fibre or high-fat foods, as well as foods and drinks that could be dehydrating.

These could all prolong constipation because they slow the movement of food through your gut. Fibre and water are key for a smooth passage, and fats take longer to digest than other nutrients.

So, when you have constipation, it’s usually best to drink plenty of fluids and eat fibre-rich foods.

Below, we’ll list eight types of foods to be wary of when you’re finding it difficult to poo. We’ll also look at other ways to clear up constipation.

1. Ultra-processed foods

They may be tasty and convenient, but ultra-processed foods (UPFs) don’t help when it comes to constipation.

You’ll want to limit your intake of UPFs because many are low in fibre, high in fat or packed with added salt and sugar. Sometimes, they’re all of these things.

We’ll examine why these factors can worsen constipation in a bit. 

But it’s worth mentioning UPFs separately, as research suggests a link between these foods and an increased risk of certain gut diseases. 

And when you’ve got constipation, looking after your gut health is a good move.

UPFs can include:

• mass-produced breads
• breakfast cereals
• sausages
• ham
• instant soups
• many meat alternatives
• many ready meals

Learn more about UPFs in this article.

2. Refined grains

Refined grains are low in fibre, and fibre is key to a healthy gut and easy, regular bowel movements. 

Fibre passes through the gut because we don’t have the right enzymes to break this carbohydrate down.

As different types of fibre move along our intestines, some help bulk up our poo, making it softer and easier to pass. If you don’t eat enough fibre, your poo can become hard, lumpy and more difficult to pass. 

So, eating low-fibre foods, like refined grains, could make constipation last longer.

Some refined grains and products that contain them include:

• white rice 
• rice-based cereals
• white bread
• waffles
• pancakes
• other foods containing mostly white flour

3. High-fat foods

As we’ve mentioned, it takes longer for your body to digest fat than protein and carbs. 

This means that high-fat foods take longer to move through your digestive system, which is less than ideal when you want to get things moving.

High-fat foods are often low in fibre, so there’s extra reason to avoid them when you have constipation.

Some examples of high-fat foods include:

• pizza
• chips
• pastries, such as pies and pasties
• fried foods

4. High-salt foods

When we eat foods that contain a lot of salt, the body needs to hang on to more water to keep things balanced. 

This means that less water is available to go into your poo, leaving it drier, firmer and harder to pass.

Foods that contain the most salt tend to be UPFs. And you’ll also find salt as a preservative in some foods that come in jars or tins. If you’re checking a food’s label, you may see it listed as sodium.

Salty foods include:

• soy sauce
• processed meats, such as ham, sausage, salami and bacon
• takeaways
• fast food
• ready meals 

5. Sugary foods

There’s some evidence of an association between sugary foods and constipation.

This could be because foods that are high in sugar, particularly refined sugar, tend to be low in fibre, high in fat or both. 

Also, when you eat lots of sugary foods, this displaces other important nutrients from your diet. 

It’s worth noting that while fruits naturally contain sugar, they also contain many nutrients, including fibre, vitamins, minerals and polyphenols. 

And some fruits can be especially helpful when you have constipation. We’ll look at them shortly.

Sugary foods and drinks include:

• chocolate
• sweets
• ice cream
• condiments, such as tomato sauce, syrup, honey and sweet and sour sauce
• biscuits and cakes
• many sodas and mixers
  

6. Dairy

Some people report that dairy makes constipation worse. Current research is less certain about this, with some studies suggesting that we limit dairy during periods of constipation and others arriving at the opposite conclusion.

For those who’ve found that dairy plays a role in constipation, it may be due to a lactose intolerance. Lactose is a sugar in dairy products. If you’re having this experience, eating less dairy should help.

Dairy products can also be high in fat, so you might opt for a lower-fat alternative. 

Some dairy products include:

• cheese
• yoghurt
• milk
• cream

7. Alcohol

It’s probably best to cut back on alcohol if you’re constipated.

This is because alcohol is a diuretic – it makes you need to wee more, which can leave you short on fluids.

With less water in your body, your poo will be drier and harder to pass.

It’s worth noting that some medications are diuretics, too. You may need to take them if you have high blood pressure or water-related swelling. If this treatment is causing constipation, let your doctor know.

8. Could eggs make constipation worse?

Eggs are unlikely to make constipation worse. 

They don’t contain fibre, and they have a reputation for reducing the amount of pooing people do. However, there’s not much scientific evidence to support this idea. 

As with dairy, a link between eggs and constipation could stem from an allergy. But other research has found no relationship between eating eggs and having chronic constipation.

If you’d like some eggs when you’re constipated, it’s worth having a good source of fibre alongside them. 

Good foods to eat for constipation

When you have constipation, try to eat more fibre and drink more fluids.

Here’s a list of high-fibre options to add to your meals when you can:

Prunes and kiwifruit are also worth trying – there’s evidence that both could help you poo more often.

Try eating 80 grams of prunes or two kiwis (ideally with the skin on) every day for 4 weeks. 

Experts recommend that we eat 30 grams of fibre a day. Beyond constipation, getting enough fibre is associated with a lower risk of long-term illnesses, such as heart disease, stroke and type 2 diabetes. 

Here are some high-fibre meals for constipation to get you started.

What should toddlers with constipation eat and avoid?

Like adults, toddlers with constipation should be eating plenty of fibre and drinking fluids. 

Also, little ones may be worried or anxious about going to the toilet. This can be both a cause and a result of constipation, so try to be as kind, calm and supportive as you can.

Creating a relaxed and positive environment about going to the toilet can be just as important as making sure they’re eating the right foods.

For toddlers, some high-fibre options include porridge, prune juice and fruits such as apples and pears.

If you’re concerned about your toddler’s constipation, speak to a doctor about the best solution for you. 

Other ways to treat constipation

If you’re finding it hard to poo, these strategies can make a difference:

• Drink more fluids – try water, milk and different teas.
• Fit more physical activity into your daily routine if you can.
• Rest your feet on a low stool when you’re trying to poo – your position on the toilet is important. 
• Try an over-the-counter laxative.

Probiotics may also offer relief for some people. These are live microbes that provide health benefits when you consume them in the right amounts, and there’s some evidence that they can help with constipation.

If these changes haven’t worked, your doctor may prescribe a stronger laxative. They can also advise you about over-the-counter laxative options if you’re not sure what to go for. 

Learn more about making pooing easier.

Summary 

When you have constipation, it’s best to limit foods that are low in fibre, high in fat and likely to dehydrate you. Eating more fibre and drinking more fluids can help.

Despite some popular claims, no single food leads to constipation. The issue stems from illness, medication or wider eating and drinking patterns.

So, if you really want to eat any of the foods we’ve mentioned above, it should be fine, as long as you’re also having plenty of fibre and fluids.

For more recipes, and to learn about other gut health topics, visit Symprove’s Gut Hub.

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