Common Foods That Can Cause Constipation

Apr 15, 2025 | Constipation

Constipation can be quite a hassle. Your bowel movements become infrequent, making it tough to pass harder, dryer stools (poo). Other constipation symptoms include bloating, abdominal discomfort, and straining.

What you’re regularly eating could be the culprit behind your constipation concerns.

In this article, we’ll take a closer look at how your diet may affect your bowel health and suggest some simple steps to help you relieve hard, uncomfortable stools.

Why Is Diet Important for Bowel Movement?

woman touching stomach

Your diet plays a crucial role in how your digestive system operates. One of the stars of the show is fibre. Fibre is a poo-promoting powerhouse, adding bulk to your stool and making it easier to pass.

There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water and can soften stools, while insoluble fibre adds bulk and is key for preventing constipation. Eating a balanced diet filled with fibre-rich foods — think fruits, veggies, whole grains, and legumes — can help keep everything moving along smoothly.

In Australia, the recommended daily intake of dietary fibre is:

  • Adults: 25 grams for women and 30 grams for men
  • Children: Range from 14 to 28 grams.

Despite these recommendations, most Australians do not eat enough fibre. On average, adults consume about 20 grams of fibre per day.

Common Foods That Can Contribute to Constipation

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A single serving of food is unlikely to back you up. But if you consistently and regularly eat certain foods, you may find yourself with constipation. Some of the constipation culinary culprits include staples that are low in fibre:

1. Dairy Products

Cheese and milk are a great source of protein and calcium, but they can sometimes lead to constipation. This is especially true if you’re not getting enough fibre elsewhere in your diet.

Dairy products are low in fibre and high in fat, which can slow down digestion. And if you happen to be lactose intolerant, dairy can create even more digestive drama.

2. Meat

While a hearty steak, rich in protein and iron, might sound tempting, meat is often low in fibre and high in fat. This combo can slow down digestion and make it trickier for your body to process food efficiently.

3. Processed Foods 

Processed foods like white bread, pastries, and chips might satisfy cravings but are usually low in fibre and high in unhealthy fats, sugars and salt. These foods can disrupt digestion and contribute to constipation, so it’s wise to enjoy them in moderation.

4. Fast Foods 

Fast foods, like processed foods, tend to be high in fats, sugars, and salt and low in fibre. If you regularly eat fast food, you may need more fibre. Remember, you’re aiming for 25 to 30 grams of fibre each day (if you’re an adult).

5. Alcohol

Alcohol makes you urinate more and can lead to dehydration. When you’re dehydrated, your intestines absorb more water from your stool. This makes it harder and drier and less easy to pass.

Tips for a Constipation-Free Diet

woman doing pelvic floor exercise

Want to keep things moving smoothly? Here are some great sources of fibre:

  • Load up on fruits: Apples, pears, berries, and prunes are excellent choices that provide natural sweetness along with fibre.
  • Veggie power: Leafy greens like spinach or kale, plus crunchy carrots and broccoli, are fantastic for digestive health.
  • Whole grains are your new best friends: Switching to whole-grain bread, brown rice, or oats provides an extra fibre boost.
  • Legumes love your guts: Beans and lentils are nutritious and packed with fibre.

In addition to eating right, consider these strategies:

  • Get moving: Regular exercise helps stimulate digestion.
  • Bathroom routine: If you feel the urge to go, don’t delay. Holding on can cause problems. A set time and place can also help with regularity.
  • Stay hydrated: Drinking plenty of water throughout the day keeps everything running smoothly. Plenty of water helps fibre work better.

Natural remedies for constipation are worth checking out, but if constipation sticks around or gets worse, it’s always a good idea to chat with a healthcare professional. They can suggest an appropriate constipation treatment, such as Coloxyl, to help you poo more regularly.