5 Foods That Cause Constipation

Constipation can be unpleasant and frustrating. And it can happen to anyone. Usually a high fiber diet helps relieve constipation, while a low fiber diet aggravates it.

Some types of common daily food may cause constipation. Those who are bothered by constipation may consider reduce these foods from daily diet.

Dairy Foods

Dairy contains important nutrients including protein, calcium and vitamin K2, however it lacks in fiber. There’s a speculation that the proteins found in cow’s milk may be responsible for causing constipation in children. Some did a small study by removing cow’s milk from 25 children’s daily diet for 4 consecutive weeks. All of the children had constipation before the study. During the study period, 28% of the children experienced relief from constipation. When these same children resumed with cow’s milk for their diet, they experienced constipation again within 48-72 hours.

In another study, cow’s milk was replaced by soy milk, and children experienced increased bowel movements.

Red Meat

Red meat is high in protein and low in fiber. When eating red meat, people tend to fill up quite quickly because red meat contains high protein. This leads to less intake other foods that are rich in fiber. Red meat has a high amount of saturated fat, which is also speculated to be another cause of constipation.

Red meat provides important nutrients that our body needs, including protein, zinc, vitamin B12. Just remember to take red meat along with plenty of plant-based foods so that you can get enough fiber.

A good alternative to red meat is nuts and seeds. They provide protein and unsaturated fatty acid, good for health and even helpful in constipation relief.

Processed Grains

Unlike whole grains, processed grains provide minimal amounts of dietary fiber. Foods containing processed grains include white bread, white rice, pastries, cakes, sweet biscuits and potato crisps.

A diet high in processed grains is more likely to lead to constipation due to its lack of fiber.

On the other hand, increasing your intake of whole grains has the potential to both treat and decrease your risk of constipation.

Similar to processed grains, fast food and frozen convenience meals provide very little dietary fiber. They also tend to be a high source of dietary fat, particularly saturated fat. Eaten in large amounts, this combination of low fiber and high saturated fat may lead to constipation.

Unripe Bananas and Persimmons

Fruit contains a good amount of dietary fiber and other important nutrients, it helps bowel movement and relieves constipation.

However, bananas and persimmons are a bit different. Before they’re ripe, these fruits contain certain compounds that can cause or aggravate pre-existing constipation.

On the contrary, ripe bananas contain prebiotics, which are un-digestible carbohydrates beneficial to your gut bacteria. One study has even found that daily consumption of fresh ripe bananas increased the amount of participants’ good bacteria, thereby promoting healthy bowel habits.


Interestingly, cocoa powder does contain dietary fiber, however a lot of chocolate products are unfriendly to constipation. It may be due to the high amount of saturated fat and low amount of dietary fiber found in regular milk chocolate and white chocolate.

The higher the percentage of cocoa in your chocolate, the more fiber you’ll get.

Try to stick to a high percentage dark chocolate, which also has the added benefit of antioxidants.

* The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.