Foods that cause constipation: which ones to avoid and what alternatives to adopt?

Top 15 Foods That Cause Constipation

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Dried fruit, oilseeds

Constipation is a common digestive disorder that affects many people at different times in their lives. Feelings of heaviness, bloating, discomfort… When it sets in, it can quickly become a daily nuisance. What if our diet were partly responsible?

Certain foods can slow down intestinal transit and worsen this problem. Yet, we often consume them without realizing it. Which foods should we avoid or limit? And above all, how can we adapt our diet to promote smooth and regular transit? That’s what we’ll explore in this article.

Understanding constipation and its link to diet.

Before pointing the finger at specific foods, it’s essential to understand what constipation actually is and why it occurs.

What is constipation?

Constipation is defined as a decrease in the frequency of bowel movements (less than three times a week) and difficulty passing them. Stools become hard, dry, and sometimes painful to pass. This can be occasional (related to stress, travel, or a change in eating habits) or chronic.

• The main causes of constipation Many factors can contribute to constipation, including:
• A lack of fiber: Dietary fiber plays a key role in the proper functioning of the intestinal tract. Insufficient hydration: A lack of water makes stools drier and more difficult to pass.
• A sedentary lifestyle: Movement naturally stimulates the intestines and promotes bowel movements. Certain medications: Treatments such as antidepressants, antacids, or opioid painkillers can slow down bowel movements. Stress and Emotional Disorders: Our digestive system is very sensitive to emotions.
• Among these various factors, diet plays a key role. Certain foods, in particular, are known to slow digestion and promote constipation. Let’s explore them in the rest of this article.
• Foods That Promote Constipation Some foods slow down intestinal transit due to their low fiber content, astringent effect, or more complex digestion. Here are the ones to limit if you suffer from constipation.

Refined and Low-Fiber Products

Processed and refined foods are often devoid of fiber, which is essential for stimulating digestion.

White Bread, White Pasta, and White Rice: Their refining process removes a large portion of the fiber, which slows down digestion.

Processed Pastries and Cookies

Rich in sugars and fats, but low in fiber, they don’t aid digestion.

• To avoid this effect, it’s best to opt for whole-grain versions (whole-wheat bread, whole-wheat pasta, and whole-wheat rice), which provide more fiber and promote healthy digestion.
• Dairy products and their effects on digestion Dairy products, especially in large quantities, can contribute to constipation, particularly in sensitive individuals.

Hard cheeses

: Low in water and fiber, they contribute to drier stools.

Cow’s milk

• : Some people have difficulty digesting it, which can slow down digestion. If you are prone to constipation, it’s best to choose yogurt and fresh cheeses, which contain probiotics beneficial for intestinal balance.
• Red meats and processed meats Animal proteins are essential, but they take longer to digest and don’t contain fiber.

Red meats

: Excessive consumption can slow digestion. Processed meats: often high in fat and salt, they tend to dehydrate the body.

To counteract this effect, it is recommended to accompany animal proteins with vegetables rich in fiber and water.

• Foods rich in resistant starch: Some starchy foods contain a type of starch that is more difficult to digest, which can slow down digestion. Green bananas: their starch is digested slowly and can cause constipation in some people.
• Cold potatoes: after cooking and then cooling, their starch becomes more resistant to digestion. If you like these foods, opt for well-cooked potatoes and accompany them with fiber-rich vegetables.

Tea, coffee, and chocolate: Some foods contain tannins and astringent substances that slow down digestion.

Black tea: it contains tannins that reduce intestinal motility.

Coffee

• While stimulating for some, it can slow down digestion for others. Dark chocolate: It contains substances that can promote constipation in sensitive individuals.
• If you are constipated, opt for green tea and avoid excessive coffee or dark chocolate. Processed and high-fat foods: Industrial and ultra-processed foods are often low in fiber and high in fat, which slows digestion.

Fast food and fried foods: Slower digestion due to excess fat.

Prepared meals and salty snacks: Often lacking in fiber and dehydrating.

Opt for fresh, homemade foods, which are richer in nutrients beneficial for digestion.

• Now that we have identified the main foods to limit, let’s see how to adapt your diet to avoid constipation. Adopting an anti-constipation diet: Rather than completely eliminating certain foods, the ideal approach is to adopt a balanced diet that promotes intestinal transit. Here are some tips to avoid constipation through a suitable diet.
• Focus on soluble and insoluble fiber. Fiber plays an essential role in digestion: it increases stool volume, softens stools, and stimulates intestinal contractions.
• Soluble fiber: It forms a gel in the intestine and facilitates bowel movements. It is found in oats, chia seeds, apples, carrots, and zucchini. Insoluble fiber: It speeds up transit by increasing stool volume. It is found in whole grains, green vegetables (beans, spinach), and fruits with edible skins.

Varying your fiber intake allows you to benefit from its advantages while avoiding bloating.

Drink enough water.

Without proper hydration, fiber cannot function correctly. Insufficient water intake makes stools harder and more difficult to pass.

• Remember to drink:
• At least 1.5 to 2 liters of water

per day.

Digestive herbal teas

(fennel, ginger, chamomile) which soothe the digestive system.

Sparkling water rich in magnesium

• (such as Hépar) which can have a natural laxative effect. Choose good sources of fats.
• Healthy fats help lubricate the intestines and facilitate bowel movements. Vegetable oils

: olive, rapeseed, and flaxseed oil (to be consumed raw).

Oilseeds

: walnuts, almonds, and hazelnuts.

Avocado

• : rich in fiber and healthy fats. Adding a spoonful of olive oil to your meals can be a simple and effective solution for constipation.
• Adopting Good Eating Habits Beyond food, certain habits can promote regular bowel movements: Eating at fixed times
• : regulates the functioning of the digestive system.Chewing slowly : facilitates digestion and reduces bloating.

Avoiding skipping meals

: prolonged fasting can slow down digestion.

• By combining these habits with a diet rich in fiber and water, you can naturally prevent constipation. However, if constipation persists despite these changes, it may be necessary to consult a healthcare professional.
• Persistent Constipation: When to See a Doctor? Occasional constipation is often benign and can be improved with dietary adjustments and better hydration. However, when the problem becomes chronic or is accompanied by other symptoms, it is important to consult a healthcare professional.
• Warning Signs If constipation persists despite dietary and hygiene efforts, certain symptoms may indicate an underlying problem:

Severe abdominal pain

or bloating.

Blood in the stool

• which may be a sign of inflammation or intestinal damage. Unexplained weight loss
• or unusual fatigue. Alternating constipation and diarrhea
• which may be a sign of a more serious bowel disorder. A feeling of incomplete bowel movement

and frequent straining.

If any of these symptoms are present, it is essential to consult a doctor to identify the cause and adjust the treatment.

Possible Medical Causes

In some cases, constipation can be a symptom of an underlying disorder:

Irritable Bowel Syndrome (IBS)

: often accompanied by abdominal pain and bloating.

• Hypothyroidism : a slowed metabolism can affect bowel movements.
• Inflammatory Bowel Diseases: such as Crohn’s disease or ulcerative colitis.
• Side effects of certain medications:
• antidepressants, antacids, opioids.
• A healthcare professional may recommend further tests (blood work, colonoscopy) if there is any doubt.

Medical treatments and alternative solutions

If dietary changes are not enough, several solutions exist:

Mild laxatives: for occasional constipation, under medical supervision.

• Probiotics: to rebalance the gut flora. Consultation with a registered dietitian: for chronic constipation related to diet.
• Regular physical activity: walking and gentle exercises stimulate bowel movements. It is important not to self-medicate with harsh laxatives, which can worsen the problem in the long term.
• Constipation is often linked to a diet low in fiber, insufficient hydration, or a lack of physical activity. Certain foods, such as refined products, red meat, and dairy products, can worsen the situation, while others, rich in fiber and healthy fats, promote regular bowel movements. By adopting good eating habits and paying attention to one’s lifestyle, it is possible to prevent and relieve this digestive problem. However, in cases of persistent constipation or worrying symptoms, medical advice is recommended to identify any underlying cause.