Constipation is a common digestive problem. Busy lifestyles, low-fiber diets, dehydration, and irregular eating habits often make it worse. The food you eat daily can either support your digestion or make constipation more painful.
If you often feel bloated, have hard stools, or spend too much time in the washroom, your diet may be the reason. Let’s look at the worst foods for constipation and what you should avoid for quick relief.
Foods That Make Constipation Worse: 12 You Must Avoid
1. Dairy Products
Cheese, paneer, and full-fat milk are low in fiber and high in fat, which can cause stools to become harder and slow down digestion.
It’s best to avoid these if you have constipation. Alternatively, consuming curd with probiotics is a mild way to promote better digestion and ease bowel movement.
2. Fried and Oily Foods
Do you regularly eat samosas, pakoras, puris, or bhatures as snacks and food? These fried foods are greasy, heavy, and highly indigestible.
Frequent consumption can lead to slower transit in the bowels, causing constipation. Opting for lighter, fiber-packed options can support your digestion.
3. Refined Foods Made from Maida
These are made with maida, which is also a refined flour and low in fiber, so it can dry up your stool, making it difficult for you to pass motion. Eating maida-based food on a regular basis can also lead to constipation.
If you’re looking to maintain healthy digestion, it's best to avoid or limit these foods.
4. Red Meat: Mutton, Pork, and Beef
Mutton, pork, and beef take a long time to digest. They contain zero fiber and often take the place of vegetables in meals.
Red meat is one of the worst foods for constipation and should be eaten less frequently.
5. Unripe Bananas
Unripe or green bananas contain resistant starch, which is not easy for our body to digest. This can make the digestion process slower and, in some people, it may even lead to constipation.
6. Alcohol
Alcohol reduces water absorption in the body and intestines, which can dehydrate you. Due to this, stools become dry and hard, making constipation worse.
If you already have constipation, it’s better to reduce or fully avoid drinking alcohol.
7. Excess Tea and Coffee
Having too much tea or coffee can dehydrate your body, which makes stools dry and hard, leading to constipation.
So, always drink enough water along with tea or coffee, and try not to have too much caffeine.
8. Processed Snacks and Junk Food
Do you often grab chips, namkeen, instant noodles, or other packaged foods for a quick bite? While convenient, these snacks are high in oil, salt, and additives, and very low in fiber.
Low fiber means your food moves more slowly through your system, which can lead to constipation. Taking time to choose fiber-rich options can help keep your digestion smooth.
9. Chocolate and Sweets
Chocolate is one of the worst foods for constipation, especially for those with sensitive digestion.
Chocolate and sugary sweets, including mithai, are low in fiber and high in fat. They can slow down your digestion and make you feel bloated.
10. White Rice and Polished Grains
Do you eat white rice or other polished grains every day? These foods have the bran removed, which means they’re low in fiber.
Without enough fiber-rich vegetables alongside them, your digestion can slow down and lead to constipation. Adding whole grains and vegetables can keep things moving smoothly.
11. Frozen and Ready-to-Eat Foods
Frozen parathas, nuggets, and instant pasta are convenient, but they are low in fiber and high in preservatives.
This combination can make stools harder and slow digestion, increasing the chances of constipation.
Whenever possible, opt for fresh foods that naturally support bowel movement.
12. Excess Salt
Consuming too much salt can pull water out of your intestines, making stools harder to pass.
Limiting salt in your diet can help keep your digestion smooth and prevent constipation.
FAQs: What to Eat and Avoid in Constipation
Does cheese cause constipation?
Yes. Cheese is low in fiber and slows down digestion, which can cause hard stools.
Does dairy cause constipation?
Yes, especially if you drink a lot of milk or eat paneer and are lactose intolerant.
What foods should I avoid if I am constipated?
Avoid cheese, paneer, fried snacks, maida-based foods, red meat, unripe bananas, alcohol, chocolate, white rice, excess tea/coffee, frozen meals, and salty snacks.
Does gluten or wheat worsen constipation?
Maida (refined wheat) can worsen constipation, but whole wheat with fiber helps digestion.
What are the worst foods for IBS constipation?
People with IBS-Constipation should avoid cheese, red meat, maida, fried snacks, chocolate, and processed foods.
Final Word
Constipation depends a lot on what you eat. Stay away from foods that make you constipated like dairy, fried snacks, maida, red meat, processed foods, sweets, and salty items.
Stay active, drink enough water, and eat fiber-rich foods like fruits, vegetables, dals, and whole grains for smooth and regular digestion.
