What to Avoid When You Are Constipated

December 6, 2025 •

3 min read

According to the Cleveland Clinic, occasional constipation affects most people at some point in their lives, while chronic constipation is a recurring issue for many. Managing this common problem involves more than just adding fiber; it also requires knowing which foods, drinks, and behaviors to avoid to prevent further discomfort and get your digestive system back on track.

Quick Summary

Learn which foods, beverages, and lifestyle habits can worsen constipation, such as low-fiber and high-fat items, alcohol, and dehydration. Avoiding these factors can help alleviate digestive discomfort and promote healthier bowel regularity.

Key Points

Avoid Low-Fiber Foods: Steer clear of processed items like white bread, pastries, and white rice, which lack the fiber necessary for healthy bowel movements.
Limit High-Fat Foods: Minimize intake of fried foods, greasy snacks, and high-fat meats, as they can slow digestion significantly.
Reduce Dehydrating Drinks: Cut back on alcohol and excessive caffeine, as they can worsen constipation by causing dehydration.
Don't Ignore Nature's Call: Always respond to the urge to have a bowel movement, as delaying it can lead to harder, more difficult-to-pass stools.
Be Cautious with Unripe Bananas: While ripe bananas can be helpful, unripe (green) bananas contain starches that can have a binding, constipating effect.
Avoid Laxative Dependence: Rely on dietary and lifestyle changes rather than overusing laxatives, which can cause dependency and long-term issues.
Stay Hydrated: Compensate for increased fiber intake and combat dehydration by drinking plenty of water.

Dietary Factors: Foods and Drinks to Steer Clear Of

When struggling with constipation, your food and drink choices are crucial. Certain items can slow down your digestion and worsen symptoms like bloating and straining.

Low-Fiber, Processed Foods

Avoid foods made with refined grains like white bread and pastries, as they lack fiber. Processed meats and many frozen or ready-made meals are also low in fiber and can contain excessive sodium, contributing to harder stools and potential dehydration.

High-Fat and Fatty Foods

Greasy, deep-fried foods and high-fat meats are difficult to digest and can delay gut motility. Additionally, some dairy products, particularly cheese, can contribute to constipation in certain individuals due to proteins and sugars that are slow to digest.

Dehydrating Beverages

Alcohol is dehydrating, which can lead to dry, hard stools. While moderate caffeine might stimulate some, too much can also dehydrate you. High-sugar drinks and juices without pulp offer little fiber and can disrupt digestion.

Common Constipating Foods

Unripe bananas contain resistant starch and tannins that slow digestion. Ripe bananas are usually better due to soluble fiber. Eggs are low in fiber, so consuming too many without other fiber sources might contribute to constipation.

Lifestyle Habits to Change

Daily habits significantly influence digestive health and should be considered when dealing with constipation.

Ignoring the Urge

Resisting the urge to have a bowel movement can weaken the signal over time, causing stool to harden in the colon.

Relying on Laxatives

Frequent use of laxatives can lead to dependency and potentially damage the colon's nerves and muscles. Use them sparingly and with medical advice.

Sedentary Lifestyle

Lack of physical activity can slow digestive muscle contractions. Regular exercise, even a gentle walk, can help stimulate bowel movements.

Not Staying Hydrated

Insufficient fluid intake is a major cause of hard stools. Increasing water consumption helps soften stool and aids its passage.

Stress

Stress impacts the gut-brain connection and can disrupt normal bowel function, contributing to constipation.

Comparison of Constipating vs. Beneficial Items


Category	Items to Avoid	Items to Favor	Reason
Grains	White bread, refined pasta, pastries	Whole-grain bread, brown rice, oatmeal, bran cereal	Refined grains lack fiber; whole grains provide bulk.
Dairy	Cheese, full-fat milk, ice cream	Probiotic-rich yogurt, kefir, lactose-free alternatives	Some dairy products can be hard to digest and slow things down.
Fats	Fried foods, greasy snacks, high-fat meats	Healthy fats from natural peanut butter, avocados, nuts	Bad fats slow digestion; good fats can help stimulate bowel movements.
Fruits	Unripe bananas	Prunes, ripe bananas, apples with skin, berries	Unripe bananas contain binding agents; ripe fruits offer helpful fiber.
Beverages	Alcohol, excessive caffeine, high-sugar drinks	Water, herbal teas, diluted juices	Dehydrating drinks worsen symptoms; water and hydrating fluids are essential.

Conclusion

Managing constipation involves conscious choices about diet and lifestyle. Avoiding low-fiber, high-fat, and processed foods, limiting dehydrating drinks like alcohol and excessive caffeine, and changing poor habits are key. Implementing positive changes such as staying hydrated, exercising regularly, and listening to your body can help prevent and relieve constipation without over-reliance on laxatives. Consult a healthcare professional for persistent issues. For more detailed dietary guidance, the National Institute of Diabetes and Digestive and Kidney Diseases is a good resource.

Frequently Asked Questions

You should immediately stop eating low-fiber, high-fat, and heavily processed foods like white bread, fast food, and fatty meats. Limiting cheese and excessive caffeine is also recommended.

Yes, for many people, consuming high amounts of dairy products like cheese, milk, and ice cream can worsen constipation. Some may have lactose intolerance or find dairy proteins difficult to digest.

While a morning cup of coffee can stimulate a bowel movement for some due to caffeine, excessive intake can lead to dehydration. If you find your coffee habit worsens constipation, it may be best to reduce your intake and focus on water.

Yes, unripe or green bananas are higher in resistant starch and tannins, which can cause or worsen constipation. Fully ripe, yellow bananas are a better choice as they contain more soluble fiber.

Over-relying on laxatives can lead to dependency, weakening your body's natural bowel function over time. It is crucial to address the root causes through diet and lifestyle changes rather than becoming dependent on medication.

Dehydration is a key factor in constipation. When you don't drink enough fluids, your large intestine pulls water from your stool, making it hard, dry, and difficult to pass.

You don't need to avoid all meat, but it is best to limit high-fat red meats and processed meats like sausage. Lean meats can be part of a balanced diet, especially when paired with high-fiber fruits and vegetables.