Boost Digestive Health with These 20 Constipation-Causing Foods

Bananas can affect digestion differently depending on their ripeness. Unripe (green) bananas are high in resistant starch, which is harder for the body to break down and may contribute to constipation, especially in children.

Ripe bananas, on the other hand, contain more soluble fiber and are less likely to cause issues. If constipation is a concern, wait until bananas are yellow and spotty before eating.

Swallowing chewing gum doesn’t stay in your stomach for years, but it can still pose a risk—especially for young children. If swallowed in large amounts or with other indigestible items, gum can form a mass that blocks the digestive tract and causes constipation.

It’s best to avoid giving gum to kids under five and to spit it out rather than swallow it.

Gluten—a protein found in wheat, barley, and rye, can trigger digestive symptoms in people with celiac disease or non-celiac gluten sensitivity. For some, constipation is a key sign. If you frequently feel backed up and also eat a lot of gluten-containing foods, talk to your doctor. Cutting out gluten may relieve symptoms if an intolerance is present, but unnecessary restriction can lead to other nutritional gaps.

White rice has been milled to remove its fiber-rich outer layers (the bran and germ), mainly leaving starch behind. That lack of fiber makes it more likely to slow digestion and contribute to constipation, especially if eaten in large amounts. Switching to brown rice or other whole grains can improve fiber intake and support better bowel regularity.

Popular in parts of Asia but less common in North America, persimmons—especially the astringent variety, can contribute to constipation when eaten unripe. These fruits contain tannins, which can slow digestion and harden stool. Choosing fully ripe, sweet persimmons reduces this effect and makes them easier to digest.

Red meat, like beef and pork, can contribute to constipation for a few reasons. It’s high in iron, which may slow bowel movements in some people, and it’s also low in fiber. These proteins tend to be rich in fat and take longer to digest, delaying gut transit time. If you eat red meat often, balance it with fiber-rich sides like vegetables, legumes, or whole grains to help offset its constipating effects.

White bread and other refined flour products—including bagels, crackers, and pastries- are low in fiber and high in starch, which can contribute to slower digestion. The refining process strips away the bran and germ, removing much of the fiber that supports regular bowel movements. Choosing whole-grain alternatives can improve fiber intake and reduce constipation risk.

Alcohol is dehydrating, and dehydration is a common cause of constipation. Drinking alcoholic beverages can also slow digestion and reduce muscle contractions in the intestines. To help counter these effects, alternate alcohol with water and avoid heavy drinking. If you’re prone to constipation, limiting alcohol entirely may offer relief.

Chocolate, especially milk chocolate and treats high in fat and sugar, may contribute to constipation in some people. This is particularly true for those with irritable bowel syndrome (IBS). High-fat foods move more slowly through the digestive tract, and chocolate can worsen that effect. If chocolate seems to trigger digestive issues, reduce your intake and observe if symptoms improve.

Pre-packaged frozen meals are often high in sodium and fat while being low in fiber — a combination that can slow digestion. High salt content draws water out of the stool, making it harder and more difficult to pass. While convenient, these meals should be eaten occasionally and balanced with fresh, whole foods to support digestive health.

Like many foods that cause constipation, dairy products are still healthy in moderation. Milk, cheese, and yogurt are excellent sources of calcium and vitamins. However, consuming them in large quantities can result in sluggish digestion. Lactose in dairy products can also cause bloating and gas. Substituting plant-based milk for cow's milk may help symptoms of constipation, especially for children.

A greasy drive-through burger and fries might be a quick fix on the road, but most people are aware such meals are low in fiber and high in fat. The body is better served by a juicy burger grilled and dressed at home, and If you want to bite into a juicy burger that has some nutritional value, grill your own. That alone can cut back on the constipation-causing ingredients in fast food, but opting for a chicken or turkey burger instead of beef can further increase the benefits. Homemade fries are also higher in fiber and less likely to cause digestive issues.

Since foods high in fat can slow digestion, it is not surprising potato chips are a constipation culprit. Even though they're a tasty treat, they are low in fiber and other nutrients and are easy to over-consume. Another problem with chips is that people tend to overconsume them. Limiting this snack to a small dish, or opt for the crunch of high-fiber raw vegetables are two excellent ways to offset the digestive detriments.

Most people know coffee and other caffeinated beverages are diuretics that can stimulate the urinary tract and bowels, so it might be surprising to learn they can also leave to constipation. In people who are already dehydrated, substances in coffee, black tea, and some sodas can worsen symptoms.

Eating sugary desserts on special occasions is a great way to celebrate a birthday or anniversary, but no one will be surprised that foods containing a lot of sugar should be kept ot a minimum. Treats like cake are low in fiber and high in fat -- the notorious constipation combination. Essentially, any foods that offer more problematic ingredients than healthful nutrients can lead to issues with digestion.

16. Low-fiber cereals

Starting your day with a bowl of low-fiber cereal might seem convenient, but it could set you back in the bathroom. Many breakfast cereals are high in sugar and low in the fiber needed to keep things moving through your digestive tract. Opting for whole grain or high-fiber options instead can provide your body with the necessary bulk to aid in regular bowel movements, keeping constipation at bay.

While nuts and seeds are often touted for their health benefits, including high fiber content, not all are created equal in the fight against constipation. Some, like cashews, especially when eaten in large quantities, can lead to digestive issues. This is often due to their fat content, which can slow down the digestive process. To enjoy their benefits without the downside, consume nuts and seeds in moderation and stay hydrated.

Eggs are a staple in many diets, known for their protein content and versatility. However, they contain no fiber, which means they can contribute to constipation if they dominate your diet without the balance of fiber-rich foods. To keep your digestive system happy, pair eggs with vegetables or whole grains at meals.

A comforting cup of tea can have unintended consequences for some. Teas high in tannins, like black and green varieties, can sometimes exacerbate constipation. These tannins have a dehydrating effect and can slow down the movement of food through the intestines. Black tea is also high in theophylline, which can dehydrate stool and cause constipation. If you're prone to constipation, consider herbal teas or ensure you're adequately hydrated throughout the day.

Iron supplements and various medications, including opioid pain medications, anti-depressants, and some blood pressure medications, are essential for some individuals' health but can have the side effect of causing constipation. This is due to the way these substances can alter the balance of water in the intestines or slow down the digestive process. If you're experiencing constipation while on these supplements or medications, consult with a healthcare provider for advice on managing this side effect, possibly through diet or additional treatments.