Are you dealing with constipation and wondering which foods to avoid? Constipation is a frustrating digestive issue in which bowel movements become infrequent or stools become hard to pass. Diet plays a significant role in digestive health: some high-fat or low-fiber foods can worsen symptoms.
By learning which foods cause constipation and should be avoided, you can relieve discomfort and stay regular. In this guide, we list 10 Foods That Cause Constipation, explain why they trigger constipation, and why they slow down digestion. You’ll also find tips on healthier alternatives that soften stool and reduce bloating.
Dairy & Creamy Foods
Dairy foods like cheese and ice cream are high in saturated fat and very low in fiber. These rich foods slow digestion and can harden stool. Many people find that full-fat dairy worsens constipation, so we explain why below and offer lighter alternatives.
1. Cheese and Full-Fat Dairy
Full-fat dairy products are extremely low in fiber and high in saturated fat, making them a major contributor to constipation. Cheese primarily slows intestinal movement. If you are suffering from constipation, try cutting back on regular cheese and heavy dairy products. Instead, choose low-fat or lactose-free dairy alternatives. Pair dairy with fiber-rich vegetables or whole grains – for example, enjoy a spinach salad with grilled chicken instead of a cheeseburger.
2. Ice Cream and Creamy Desserts
Ice cream and similar creamy desserts are high in fat and sugar, which slows digestion. Many people find that ice cream hardens stool and worsens constipation. If you crave something sweet, try a small serving of sorbet or frozen yogurt, or top fruit with a little low-fat whipped topping. These alternatives satisfy a sweet tooth with much less risk of causing constipation.
Fried Foods & Fatty Meats
Greasy fried foods and fatty meats are also common constipation culprits. High-fat fried meals (like fries or fried chicken) and rich cuts of meat (bacon, sausage) slow digestion and dry out stool. We explain below why these foods make constipation worse and how to swap them for leaner, baked options.
3. Fried and Fast Foods
Greasy fast foods – like French fries, fried chicken, and burgers – are high in fat and salt but have virtually no fiber. This combination severely slows digestion and makes it hard to pass stool. Instead of deep-frying, grill, bake, or steam your food whenever possible. For example, swap a side of fries for steamed vegetables or a salad with lean protein to keep things moving.
4. Red and Processed Meats
Red meats (beef, pork) and processed meats (bacon, sausage, deli slices) are high in saturated fat and low in fiber. Diets high in these meats can lead to constipation because excess fat slows gut transit. If you eat meat, keep portion sizes small (about the size of your palm) and choose leaner options like chicken, turkey, or fish. You can also boost fiber by adding beans, lentils, or tofu to meals instead of more sausage or bacon.
Refined Grains & Sugary Snacks
Refined grains (white flour, white rice, etc.) and sugary snacks lack fiber and can slow down digestion. These foods tend to bind stools and worsen constipation. Let’s look at some common refined foods that often cause constipation and what to swap them with.
5. White Bread & Refined Grains
Foods made with white flour – like white bread, rolls, bagels, and pastries – are very low in fiber. Eating lots of these refined grains can worsen constipation. Swap in whole-grain versions (whole wheat, rye, oatmeal) whenever possible to boost fiber intake. For example, choose whole-wheat bread or add a scoop of oats to your morning yogurt. These fiber-rich options add bulk to stool and promote regularity. (See our High-Fiber Diet Guide for more tips on fiber-rich foods.)
6. White Rice and Refined Starches
White rice and other refined starches (such as white pasta and crackers) are stripped of fiber. Brown rice, whole-wheat pasta, or quinoa are better choices because they retain the fiber-rich bran, which supports digestion. Try using brown rice in stir-fries or whole-wheat pasta in your favorite recipes. These swaps help prevent the hard stools that white grains can cause.
7. Sugary Snacks and Desserts
Candy, baked goods, and other sugary treats usually have little to no fiber. They can draw water out of your stools, making them dry and hard. Instead of sugary snacks, reach for whole fruits (with the skin on) or nuts. These natural options provide fiber to soften stool, whereas sweets have the opposite effect. (Check our Healthy Snack Guide for ideas on fiber-rich snacks.)
Fruits, Nuts & Other Culprits
Some foods that seem healthy or ordinary can still trigger constipation if they lack fiber or contain binding starches. For example, green bananas and certain low-fiber nut butters may actually slow digestion. We explain why these sneaky culprits may be making your constipation worse and how to swap them for gentler alternatives.
8. Unripe Bananas
Green (unripe) bananas contain resistant starch, which can bind to stool and slow bowel movements. Eating unripe bananas when constipated may make stool firmer. Ripe yellow bananas, however, have more soluble fiber and usually don’t cause issues. To be safe, stick to fully ripe bananas or choose other fiber-rich fruits like apples or berries when you’re constipated.
9. Peanut Butter and Low-Fiber Nuts
Peanut butter and some nuts can be surprisingly constipating if they lack fiber or have additives. Natural peanut butter (made with just peanuts and maybe a bit of salt) contains protein and some fiber, but many commercial brands add sugar, salt, or oils, which reduce the fiber content. Eating lots of nuts or nut butter on an empty stomach can slow digestion for some people. If you love peanut butter, choose a 100%-peanut variety, keep portions to 1–2 tablespoons, and pair it with fiber-rich foods like whole-grain toast or apple slices.
10. Salty Snacks (Chips & Crackers)
Chips, pretzels, and crackers are mostly refined grains and salt, with virtually no fiber. Snacking on these dry, processed foods can draw water out of your intestines, leading to hard, dry stool. When you want a crunchy snack, opt for air-popped popcorn, veggie sticks, or whole-grain crackers. These provide crunch along with fiber and water content, unlike dried-out chips.
FAQ
1. Can cheese cause constipation?
Yes. Cheese is a high-fat, low-fiber dairy product that can worsen constipation. People with lactose intolerance are often more sensitive. If you’re constipated, try switching to low-fat or lactose-free dairy options and drink plenty of water.
2. Do bananas make you constipated?
Unripe green bananas are high in resistant starch, which can bind to stools and slow digestion. Ripe bananas have more soluble fiber and typically don’t cause constipation. If you’re constipated, reach for high-fiber fruits like apples or berries instead.
3. Does peanut butter cause constipation?
Natural peanut butter usually won’t cause constipation because it has some fiber, but many commercial brands add sugar or oils that can slow digestion. Choose a peanut butter with only peanuts (and maybe salt). Stick to 1 to 2 tablespoons per serving and drink plenty of water.
4. Does bread make you constipated?
White bread is made from refined grains and has little fiber so that it can contribute to constipation. Whole-grain or seeded bread contains fiber that aids digestion. When you’re constipated, swap white bread for whole-wheat varieties to add more fiber to your diet.
5. Does ice cream cause constipation?
Ice cream is high in fat and dairy, which can slow digestion and worsen constipation for some people. If you’re constipated, try limiting ice cream or choosing a small portion of a low-fat or dairy-free frozen treat instead.
Conclusion
In summary, foods that cause constipation are usually high in fat or sugar and very low in fiber. Common culprits include full-fat cheese and other decadent dairy, ice cream, fried fast foods, white bread and rice, and other highly processed snacks. Avoiding these 10 culprits and replacing them with fiber-rich whole foods (fruits, vegetables, whole grains) can help keep your stool soft and regular. Drink plenty of water and stay active to support digestion. If you found this guide helpful, share it or comment below. Also, check out our related posts on digestion — like the High-Fiber Diet Guide and Constipation Relief Tips — for more ways to stay regular.
Internal Links:
- What is Constipation? How Your Diet Impacts Bowel Health
- 10 Essential Whole Foods List for a Healthier Lifestyle
- Is Coffee Good for Health? 10 Key Benefits
