What meat can you eat with constipation?: Your guide to digestive-friendly protein

October 15, 2025 •

4 min read

According to Johns Hopkins Medicine, high-fat foods, including processed meats, can contribute to constipation by delaying digestion. Therefore, understanding what meat can you eat with constipation is a crucial part of managing digestive health, emphasizing lean cuts and proper food pairing.

Quick Summary

Lean meats such as chicken, fish, and turkey are easier to digest and less likely to worsen constipation than fatty cuts of red meat or processed alternatives. For optimal digestive health, these proteins should be balanced with high-fiber foods and plenty of fluids, as meat contains no dietary fiber.

Key Points

Choose Lean Meats: Opt for skinless poultry and fish, which are lower in fat and easier to digest.
Avoid Fatty & Processed Meats: Fatty cuts of red meat and processed meats can slow digestion and worsen constipation due to their high fat content.
Pair Meat with Fiber: Always combine meat with fiber-rich foods like vegetables, whole grains, and fruits to aid digestion.
Stay Hydrated: Drink plenty of water to help the fiber work effectively and soften stools, which is especially important with high protein intake.
Cook Healthily: Prepare meat by baking, grilling, or steaming instead of frying to reduce fat content.
Consider Bone Broth: The gelatin in bone broth can help soothe and support the gut lining, potentially easing constipation.
Focus on Balance: A balanced diet is key; don't just eliminate meat. Instead, balance your lean protein intake with sufficient fiber and fluids.

The Link Between Meat, Fiber, and Digestion

Meat is a source of protein and other nutrients, but it contains no dietary fiber. Fiber is the crucial plant-based component that adds bulk to stool, helps it retain water, and promotes regular bowel movements. The absence of fiber in meat means that a diet high in animal protein and low in plant-based fiber can easily lead to constipation. Furthermore, the type of meat and how it's prepared also significantly impacts digestion. High-fat meats are particularly problematic as fats take longer to digest, which can slow down the entire digestive process and exacerbate constipation.

Your Best Meat Choices for Constipation Relief

If you are experiencing constipation, not all meat is off the table. The key is to choose lean, easily digestible protein sources and pair them correctly with fiber-rich foods. These options will provide necessary protein without overburdening your digestive system.

Here are the top choices for when you are constipated:

Skinless Chicken and Turkey: White meat poultry is low in fat, making it one of the easiest proteins for your body to process. Stick to skinless versions, as the skin contains a higher fat content. Cook by baking, grilling, or boiling instead of frying.
Fish: Both lean fish (like cod and sole) and fatty fish (like salmon) are good options. Lean fish is quickly digested. The omega-3 fatty acids in oily fish like salmon can help lubricate the intestinal walls, which may aid in bowel movements.
Lean Cuts of Pork or Veal: If you prefer red meat, opt for the leanest cuts of pork or veal. Avoid tough or fatty cuts, which require more digestive effort. Ensure these are well-cooked to aid digestion.

Meats to Moderate or Avoid with Constipation

Some types of meat can worsen or contribute to constipation and should be limited or avoided, especially if you are prone to digestive issues.

These include:

Fatty Red Meats: Cuts of beef, lamb, and other red meats with a high fat content are harder to digest and can significantly slow bowel motility. The iron content in red meat can also be a contributing factor to constipation.
Processed Meats: Products like sausages, hot dogs, bacon, and deli meats are often high in fat, sodium, and preservatives. These additives and the high fat content can disrupt normal digestion and contribute to constipation.
Fried Meats: Fried chicken or other fried meats are high in saturated fats. A diet high in saturated fats is linked to an increased risk of constipation. Opt for healthier cooking methods to avoid this.

How to Properly Incorporate Meat into a Constipation-Friendly Diet

Beyond choosing the right type of meat, how you prepare and pair it is essential for preventing constipation.

Pair with Fiber-Rich Foods: Always serve your lean meat with a generous portion of high-fiber foods. For example, have grilled chicken with a large side salad, or serve fish with steamed broccoli and brown rice.
Prioritize Hydration: Fiber needs water to do its job. As you increase your fiber intake with your meal, you must also increase your fluid intake. Drinking plenty of water helps soften the stool and move it through the digestive tract.
Stay Active: Regular physical activity, even a simple walk after a meal, can help stimulate intestinal movement and improve bowel regularity.
Consider Bone Broth: Regularly consuming bone broth, which contains gelatin, can help soothe and support the gut lining, potentially easing constipation.

Comparison of Meat Types for Constipation


Meat Type	Fiber Content	Fat Content	Digestibility	Constipation Impact
Skinless Chicken Breast	0g	Low	Easy	Minimal impact, unless displacing fiber.
Lean Fish (e.g., Cod)	0g	Low	Easy	Minimal impact, and omega-3s in some fish can help.
Fatty Red Meat (e.g., Prime Rib)	0g	High	Slow	Can worsen constipation; difficult to digest.
Processed Meats (e.g., Sausage)	0g	High	Slow	Can contribute to constipation due to high fat, sodium, and additives.

Conclusion

While meat doesn't contain fiber and can contribute to constipation, the solution isn't necessarily to eliminate it from your diet. The strategy is to be selective about the types of meat you consume and to balance your plate with plenty of fiber-rich fruits, vegetables, and whole grains. Prioritizing lean options like chicken, turkey, and fish, and pairing them with adequate hydration, allows you to enjoy protein while supporting healthy digestion. If you experience persistent constipation, consulting a healthcare professional is always recommended to ensure you are meeting your individual nutritional needs and addressing any underlying issues. For more information on eating and nutrition for constipation, refer to the National Institute of Diabetes and Digestive and Kidney Diseases.

Frequently Asked Questions

Yes, lean chicken, especially skinless breast, is a good option because it's low in fat and relatively easy to digest. Ensure you pair it with plenty of high-fiber vegetables or whole grains.

Yes, red meat can contribute to constipation due to its higher fat content, which slows digestion. The iron in red meat can also sometimes have a constipating effect.

Yes, fish is generally a great choice. Lean fish is easily digestible, while oily fish provides omega-3s that can help lubricate the bowels.

High-fat foods, including fatty cuts of meat, take longer to digest and can delay the movement of food through your digestive tract, worsening constipation.

No, you do not need to eliminate meat entirely. The key is to choose leaner options and balance your diet with plenty of high-fiber plant-based foods.

A simple, constipation-friendly meal could be grilled chicken breast served alongside steamed broccoli and a baked sweet potato, which offers a good balance of lean protein and fiber.

Yes, processed meats like sausages and deli meats are often high in fat, sodium, and preservatives, which can negatively impact bowel function and worsen constipation.