If you’re experiencing constipation even with a fiber-rich diet, you may be surprised to learn that certain foods can still contribute to digestive issues. At United Gastroenterology Associates, PLLC, Dr. Muhammad Ali Khan and our team are here to help you understand which foods might be working against you, even with your best efforts to stay regular.

Here’s a look at some foods that can trigger constipation, despite their fiber content or seemingly healthy reputation.

Processed Grains and Refined Carbohydrates

While whole grains can support digestive health, processed grains—such as white bread, white rice, and pastries—can slow down digestion. The refining process removes the fiber-rich outer layer, leaving only simple carbs that are digested quickly and may contribute to constipation. Try switching to whole-grain options like brown rice, whole-wheat bread, and oats for better digestive support.

Dairy Products

Dairy, including cheese, milk, and ice cream, is often linked to constipation due to its high-fat and low-fiber content. Some people may also have a mild intolerance to lactose, the sugar found in dairy, which can disrupt digestion and lead to bloating and constipation. Consider opting for lactose-free or plant-based alternatives if you notice dairy contributes to constipation.

Red Meat

While red meat can be a good source of protein, it’s also high in fat and lacks fiber, which can slow digestion and make it harder to stay regular. Additionally, the protein in red meat is complex and takes longer to digest, which can compound the issue. To support digestion, try balancing your diet with leaner proteins like fish, chicken, or plant-based sources.

Fried and Fast Foods

High-fat foods like fried chicken, French fries, and other fast-food items can slow down digestion, as fatty foods take longer for your body to break down. Many of these items are also low in fiber, making it more difficult for your digestive system to stay on track. Limit fried foods and instead opt for baked or grilled options with a side of high-fiber vegetables.

Bananas (When Not Fully Ripe)

Bananas can be beneficial for digestion, but unripe bananas contain more starch, which can be difficult to digest and may contribute to constipation. As bananas ripen, their starch content breaks down into simpler sugars, which are easier to digest. If you enjoy bananas, try to choose ripe, yellow ones to support your digestive health.

Gluten-Rich Foods (If Sensitive)

Gluten, found in foods like pasta, bread, and baked goods, can sometimes cause constipation in people with gluten sensitivity or celiac disease. While these foods can be high in fiber when made from whole grains, gluten can still irritate the digestive tract in sensitive individuals, leading to bloating, constipation, or other digestive issues. If you suspect gluten is contributing to your constipation, consult with a healthcare provider for testing and explore gluten-free options.

Alcohol and Caffeine

Both alcohol and caffeine can lead to dehydration, which can make constipation worse. While caffeine can have a mild laxative effect in some, it may cause dehydration if consumed in excess. Alcohol can have a similar dehydrating effect, making stools harder and more difficult to pass. To counteract this, balance your caffeine and alcohol intake with plenty of water throughout the day.

Chocolate

While delicious, chocolate can sometimes contribute to constipation, especially in people sensitive to caffeine or those prone to sluggish digestion. The fat and sugar in chocolate can slow down the digestive process, making it harder to maintain regularity. Consider consuming chocolate in moderation, and balance it with fiber-rich foods to support digestion.

Frozen and Prepared Meals

Many frozen meals, canned soups, and prepared foods are high in sodium and low in fiber, which can contribute to water retention and constipation. Sodium can draw water out of your digestive tract, making stools harder and more difficult to pass. Whenever possible, opt for fresh or home-cooked meals with natural ingredients and low sodium.

Take Control of Your Digestive Health

Understanding which foods may be contributing to your constipation can be a big step toward finding relief. If constipation persists despite making dietary adjustments, it may be time to seek guidance from a GI specialist. At United Gastroenterology Associates, PLLC, we’re here to provide a comprehensive evaluation and a personalized plan to improve your digestive health.