The Comprehensive List of Foods That Cause Constipation and How to Find Relief

Understanding Constipation: Identifying Dietary Triggers

Constipation is a common gastrointestinal complaint characterized by infrequent bowel movements (typically fewer than three per week), difficulty passing stools, or the sensation of incomplete evacuation. While lifestyle factors like dehydration and lack of exercise play significant roles, diet is often the primary driver. Understanding which foods cause constipation is the first step toward achieving digestive regularity.

For individuals following a gluten-free lifestyle, it is crucial to recognize that simply removing gluten does not guarantee adequate fiber intake, and many processed gluten-free products can still contribute to digestive sluggishness.

The Primary Dietary Culprits: A Comprehensive List of Foods That Cause Constipation

Constipation often results from consuming foods that are low in dietary fiber, high in fat, or contain specific compounds that slow down intestinal motility. Below is a detailed list of the food groups most likely to contribute to the issue.

1. Low-Fiber, Highly Processed Foods

Fiber is essential for adding bulk to stool and facilitating its movement through the colon. Foods stripped of their natural fiber content are among the most common foods cause constipation culprits.

• Refined Grains: White bread, white rice, refined pasta, crackers, and many breakfast cereals are made from flour where the bran and germ (the fiber-rich parts) have been removed. This lack of bulk leads to smaller, harder stools that are difficult to pass. When seeking alternatives, explore Pantry Staples that prioritize whole grains like brown rice, quinoa, and certified gluten-free oats.
• Processed Snacks and Fast Food: Potato chips, cookies, candies, and pre-packaged meals are typically high in fat, sodium, and preservatives, but critically low in fiber and water content. These foods slow down the digestive process significantly.

2. Dairy Products and Casein Sensitivity

Dairy, particularly cheese and milk, is frequently cited as a constipating food, especially in children and individuals with lactose intolerance or casein sensitivity. The high fat content in many dairy products can slow gut motility, and the protein casein can be difficult for some to digest.

• Cheese: Hard cheeses (like cheddar or parmesan) are particularly problematic due to their high fat and low moisture content. They require more time for the digestive system to break down.
• Milk: While yogurt and kefir contain beneficial probiotics, regular cow’s milk, especially when consumed in large quantities, can exacerbate constipation, particularly in toddlers and infants who may have an undiagnosed cow’s milk protein allergy (CMPA).

3. Red Meat

While red meat is a valuable source of protein and iron, it can contribute to constipation for several reasons:

• Lack of Fiber: Meat contains zero dietary fiber. If a meal consists primarily of meat and refined starches (like white potatoes or white rice), the overall fiber intake is negligible.
• High Fat Content: Fatty cuts of red meat take longer to digest, slowing the overall transit time through the colon.
• Iron Supplements: Although not the meat itself, the high iron content in red meat can sometimes lead to harder stools. This is a common side effect of supplemental iron often recommended alongside a meat-heavy diet.

4. Unripe Bananas and Tannins

Bananas are often recommended for digestive health, but their ripeness level is key. Unripe (green) bananas contain high levels of resistant starch and tannins. Resistant starch is difficult to digest, and tannins are known to be astringent, meaning they can dry out the digestive tract and inhibit the secretion of digestive fluids, thereby contributing to constipation.

5. Certain Medications and Supplements

While not foods, it is important to note that certain common supplements and medications can mimic the effects of foods cause constipation:

• Iron Supplements: As mentioned, iron can harden stool.
• Calcium Supplements: High doses of calcium carbonate can be constipating.
• Certain Pain Medications: Opioids are notorious for causing severe constipation.

The Gluten Connection: Refined Grains and Digestive Health

For those managing celiac disease or non-celiac gluten sensitivity, the focus shifts from avoiding gluten to ensuring adequate nutrient intake while maintaining digestive regularity. Many traditional gluten-containing foods, like whole-wheat bread, are high in fiber. When transitioning to a gluten-free diet, it is easy to replace these with low-fiber, high-starch alternatives.

Why Refined Gluten-Free Products Slow Digestion

Many commercially available gluten-free baked goods and mixes rely heavily on starches like tapioca, potato starch, and white rice flour. These ingredients lack the structural fiber needed for healthy bowel movements. If you are baking at home, consider incorporating high-fiber gluten-free flours like almond flour, coconut flour, or psyllium husk powder into your GF Baked Goods.

Constipation in Gluten Sensitivity vs. Celiac Disease

While diarrhea is a classic symptom of celiac disease, constipation is also a common presentation, particularly in children. This paradoxical effect is often due to damage to the intestinal lining (villi atrophy) which impairs nutrient and water absorption, leading to slow transit time and hard stools. In non-celiac gluten sensitivity, inflammation and dietary shifts (often relying on processed GF foods) can also lead to constipation.

Constipation in Specific Populations: Babies, Toddlers, and Infants

Addressing the question of foods cause constipation in babies and foods cause constipation in toddlers requires specific attention, as their digestive systems are still developing.

Introducing Solids: Common Constipating Foods for Infants

When introducing solids, parents must be mindful of the balance between binding and loosening foods. The following are often cited as binding:

• Rice Cereal: While traditionally a first food, rice cereal is low in fiber compared to other grains and can be binding.
• Unripe or Cooked Carrots: Cooked carrots, especially pureed, can be constipating.
• Applesauce (without skin): While apples are high in fiber, removing the skin and cooking them reduces the fiber content and increases the binding pectin.

Cow’s Milk Protein and Toddler Constipation

After the first year, when toddlers transition from formula or breast milk to cow’s milk, constipation often arises. Cow’s milk protein can be difficult for some toddlers to digest, leading to inflammation and hardened stools. If a toddler is experiencing chronic constipation, pediatricians often recommend limiting cow’s milk intake and ensuring adequate water and fiber from fruits and vegetables.

Foods That Cause Constipation in Breastfed Babies

It is extremely rare for foods cause constipation breastfed babies directly, as breast milk is highly digestible and acts as a natural laxative. If a breastfed infant appears constipated, the cause is usually related to a medical condition or, less commonly, a severe sensitivity to a protein (like cow’s milk) passing through the mother’s diet. True constipation in breastfed infants is defined by hard, pellet-like stools, not just infrequent movements.

Beyond Food: Lifestyle Factors That Contribute to Constipation

Dietary changes are most effective when paired with positive lifestyle adjustments. These factors often compound the effects of constipating foods:

Actionable Steps: Foods to Eat and Lifestyle Changes to Promote Regularity

To counteract the effects of foods cause constipation, focus on increasing intake of foods rich in soluble and insoluble fiber, and maintaining hydration.

1. Prioritize High-Fiber Fruits and Vegetables: Pears, berries, prunes, kiwi, broccoli, Brussels sprouts, and legumes are excellent sources. Aim for 25–38 grams of fiber daily.
2. Choose Whole, Gluten-Free Grains: Opt for quinoa, buckwheat, amaranth, and brown rice over refined starches. These can be easily incorporated into Gluten Free Recipes.
3. Increase Fluid Intake: Water is crucial for fiber to work effectively. Herbal teas and water-rich foods (like cucumber and melon) also help.
4. Incorporate Probiotics: Fermented foods like sauerkraut, kimchi, and certain yogurts (if dairy is tolerated) can help balance the gut microbiome, which is vital for motility.

Taking Control of Digestive Health

Understanding the relationship between diet and digestive function empowers you to make informed choices. If you suspect specific foods cause constipation in your diet, consider keeping a food journal to track symptoms and identify patterns. Consistent attention to fiber, hydration, and physical activity is the most effective long-term strategy for maintaining regularity.

If dietary changes do not resolve the issue, or if constipation is accompanied by severe pain, blood in the stool, or unexplained weight loss, it is essential to consult a healthcare professional for a comprehensive evaluation. Learn more about maintaining a balanced diet and healthy lifestyle by visiting our About page.

Frequently Asked Questions

Q: Are potatoes constipating?

A: Potatoes themselves are not inherently constipating, especially if the skin is consumed, as it contains fiber. However, potatoes prepared in high-fat ways (like french fries or heavily buttered mashed potatoes) or consumed without the skin can contribute to constipation due to the high fat and low fiber content of the preparation method.

Q: What foods are more likely to cause constipation in the elderly?

A: Elderly individuals are often more susceptible to constipation due to reduced physical activity, decreased fluid intake, and the use of multiple medications. The foods most likely to cause issues are those low in fiber and high in fat, such as refined starches, processed meats, and excessive amounts of dairy products like cheese. Dehydration is a particularly critical factor in this population.

Q: Can a gluten-free diet cause constipation?

A: Yes, paradoxically, a poorly managed gluten-free diet can cause constipation. This often occurs when individuals replace gluten-containing whole grains (like whole wheat) with highly refined, low-fiber gluten-free alternatives (like white rice flour mixes). To prevent this, focus on naturally gluten-free whole foods, legumes, fruits, and vegetables.

Q: How quickly should I see relief after cutting out constipating foods?

A: Most people notice an improvement in bowel regularity within a few days to a week after significantly increasing fiber and fluid intake and eliminating the primary constipating foods. However, chronic constipation may take longer to resolve, requiring consistent dietary and lifestyle changes over several weeks.

Q: Is it true that too much fiber can also cause constipation?

A: Yes. While fiber is essential, a sudden, massive increase in fiber intake without a corresponding increase in water intake can actually worsen constipation. Fiber needs water to swell and soften the stool. If insufficient water is present, the fiber can bulk up and create a blockage. Fiber intake should be increased gradually over several weeks.

References

• American College of Gastroenterology. ACG Clinical Guideline: Management of Chronic Idiopathic Constipation. 2025. https://gi.org/ — This guideline provides evidence-based recommendations for the diagnosis and treatment of chronic constipation, emphasizing dietary and lifestyle modifications as first-line therapies.
• National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Constipation: Symptoms & Causes. 2025. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/symptoms-causes — The NIDDK details the common causes of constipation, including specific dietary factors like low fiber and dehydration, and addresses the issue in pediatric populations.
• Sood, S., et al. Dietary Fiber and Constipation: Mechanisms and Clinical Implications. Clinical Gastroenterology and Hepatology. 2025;23(4):789-801. doi:10.1016/j.cgh.2024.11.005 — This academic review explores the physiological mechanisms by which different types of dietary fiber impact gut motility and stool consistency, providing context for why refined foods are constipating.

Last Updated on October 12, 2025 by Amelia Hayes