Constipation is a common problem that usually results in having bowel movements less than three times a week (1). Twenty-seven percent of adults experience it, with associated symptoms such as bloating and flatulence. The likelihood of experiencing constipation increases with age or reduced physical activity. Certain foods can alleviate or increase the risk of constipation. This article explores eight foods that can cause constipation.
1. Unripe Bananas
While mature bananas can aid in avoiding constipation, unripe bananas can have the opposite effect. This is because unripe bananas contain more resistant starch, a substance that is harder for the body to digest (4). During the ripening process, resistant starch is converted into natural sugars that are much easier to digest. Unripe bananas also contain more tannins, substances that slow down the movement of food through the intestines (5). Most people consume bananas when they are far from ripe. However, if you want to relieve or prevent constipation, try eating ripe bananas instead of unripe ones. Ripe bananas are completely yellow with some brown spots and should be easy to peel.
In summary: Unripe bananas contain more tannins and resistant starch than ripe bananas, making them more likely to cause constipation.
2. Alcohol
Alcohol is often cited as a common cause of constipation. When you consume alcohol in large quantities, fluids are expelled through urine, leading to dehydration. Poor hydration, either due to insufficient water intake or excessive loss through urination, is often linked to an increased risk of constipation (6, 7). However, no studies have directly established a connection between alcohol consumption and constipation. In fact, some people experience diarrhea after a night of drinking (8). The effects may vary from person to person. Those concerned about dehydration and potential constipation due to alcohol could offset each glass of alcohol with a non-alcoholic beverage.
In summary: Alcohol can have a dehydrating effect, increasing the risk of constipation, especially in large quantities. Effects may vary between individuals, and more studies are needed for clear conclusions.
3. Gluten-Containing Foods
Gluten is a protein present in grains such as wheat, barley, spelt, kamut, rye, and triticale. Some people may experience constipation when consuming gluten (9). Others may be intolerant, a condition known as celiac disease. In celiac disease, the immune system attacks the intestines, causing severe damage. Therefore, individuals with celiac disease must follow a gluten-free diet (10).
In most countries, approximately 0.5-1 percent of people have celiac disease, but many may be unaware. Chronic constipation is a common symptom. Fortunately, avoiding gluten can help heal the intestines (10, 11, 12). Gluten sensitivity and irritable bowel syndrome are two other cases where individuals may poorly react to gluten. People with these medical conditions are not intolerant but are sensitive to gluten.
Additionally, research has shown that many people without these conditions can experience constipation after consuming gluten (13, 14). If you suspect gluten is causing your constipation, consult your doctor to determine if you have celiac disease before eliminating gluten from your diet. This is crucial because you need to consume gluten for the celiac test. If you don’t have celiac disease, you can experiment with different types of gluten to see their effects on you.
In summary: Individuals with celiac disease, gluten sensitivity, and irritable bowel syndrome may be more prone to constipation when consuming gluten.
4. Processed Grains
Processed grains and grain products, such as white bread, white rice, and white pasta, are less nutritious and more likely to cause constipation than whole grains. This is because the bran and germ of the grain are removed. The bran, in particular, contains a lot of fiber, a nutrient that adds bulk to your stool and promotes better bowel movements.
Many studies have established a connection between increased fiber consumption and a reduced likelihood of experiencing constipation. A recent study even found that each additional gram of fiber per day reduces the risk of constipation by 1.8 percent (5, 15). Therefore, individuals with constipation may benefit from gradually replacing processed grains with whole grains.
Although extra fiber is beneficial for most people, it can have the opposite effect in some. For them, it may worsen constipation instead of relieving it (16, 17). If you are constipated and already consume a lot of fiber-rich whole grains, adding more fiber may hardly help or even exacerbate the situation (17). In such cases, try gradually reducing your fiber intake each day to see if it helps.
In summary: Processed grains and grain products, such as white rice, white pasta, and white bread, contain less fiber than whole grains, potentially worsening constipation. However, in some individuals, consuming less fiber may provide relief instead of exacerbation.
5. Milk and Dairy Products
Dairy appears to be another common culprit for constipation in some individuals. Babies, toddlers, and children are particularly at risk, possibly due to sensitivity to the proteins in cow’s milk (18). A review of studies over a 26-year period found that some children with chronic constipation showed improvements after discontinuing cow’s milk intake (19). In a recent study, children aged 1 to 12 with chronic constipation consumed cow’s milk for a period, after which the cow’s milk was replaced with soy milk. Nine out of the thirteen children in the study experienced relief when cow’s milk was replaced with soy milk (20). Many adults report similar experiences. However, there is limited scientific support, as most studies on these effects focused on children rather than adults. It is essential to note that those with lactose intolerance may experience diarrhea from dairy instead of constipation.
In summary: Dairy products may cause constipation in some individuals, especially those sensitive to the proteins in cow’s milk.
6. Red Meat
Red meat can exacerbate constipation for three reasons. Firstly, it contains low fiber, which adds bulk to your stool, making it easier to move. Secondly, red meat can indirectly lead to lower fiber intake since it is consumed instead of more fiber-rich options. This occurs, especially when filling up on a large portion of meat during a meal, leaving less space for fiber-rich vegetables, legumes, and whole grains. This scenario can result in an overall lower fiber intake, increasing the risk of constipation (15). Thirdly, red meat contains more fat compared to poultry and fish, causing it to take longer to digest. In some cases, this can further increase the risk of constipation (21). If you suffer from constipation, consider replacing red meat with protein- and fiber-rich alternatives such as beans, lentils, and peas.
In summary: Red meat typically contains high fat and low fiber, a combination that may increase the risk of constipation. If consumed instead of other fiber-rich foods, the risk may further rise.
7. Fried Food or Fast Food
Consuming fried food or fast food frequently can also elevate the risk of constipation. This is because they often contain high fat and low fiber, slowing digestion similarly to red meat (21). Fast food like fries, cookies, chocolate, and ice cream may replace more fiber-rich snacks such as fruits and vegetables. This can increase the risk of constipation by reducing fiber intake (15). Many people believe that chocolate is the primary cause of their constipation (22). Furthermore, fried food and fast food often contain high levels of salt, which extracts water from your stool, making it more challenging to exit the body (23). Your body withdraws more salt from your intestines to compensate for the extra salt in your blood. It is a natural body mechanism to normalize salt concentration but unfortunately can lead to constipation.
In summary: Fried food and fast food have low fiber and high fat and salt content. This can slow down digestion and increase the risk of constipation.
8. Persimmon
Persimmon is a popular fruit from South Asia that can act as a constipating agent for some people. There are various types, but most are sweet or astringent. Particularly astringent varieties contain a significant amount of tannins, substances that reduce intestinal secretion and contractions, slowing down bowel movements (5). Therefore, it is advisable to avoid or limit the consumption of this fruit, especially the astringent variant.
In summary: Persimmons contain tannins, substances that may contribute to constipation by slowing down bowel movements. This is especially true for the astringent variant.
In Conclusion
Constipation is an unpleasant condition that occurs quite frequently. Fortunately, you can take action through some simple dietary adjustments. Start by avoiding or limiting constipating foods, as described above. If you are still experiencing symptoms after reducing food intake, seek advice from a specialized physician regarding lifestyle and nutrition.
