Constipation affects about 16% of people in the United States, making it one of the most common digestive complaints. It happens when you have fewer than three bowel movements per week, often accompanied by bloating, gas, or abdominal pain.

While certain foods like fruits, vegetables, and whole grains can ease constipation, others can actually make it worse. To get relief and restore regularity, it’s important to know which foods to avoid.

1. Processed Foods

Highly processed foods are often loaded with sodium, sugar, and saturated fat but lack essential dietary fiber. This combination slows digestion, reduces water in stool, and makes bowel movements harder to pass.

Examples include:

  • Pre-packaged frozen meals

  • Processed meats like deli slices and hot dogs

  • White bread and refined pasta

  • Sugary breakfast cereals

  • Potato chips, pretzels, and packaged snacks

  • Sodas and energy drinks

Why avoid them? Sodium pulls water from stool, making it dry and difficult to pass. Saturated fats slow down the digestive process, while the lack of fiber removes the natural “bulk” that keeps stool soft.

2. Dairy Products

Cheese, whole milk, and ice cream are low in fiber but high in fat, a recipe for constipation.

  • Lactose intolerance: People who struggle to digest lactose may experience constipation, bloating, and cramping.

  • Casein protein: Present in dairy, casein can also slow digestion.

Foods to limit include:

  • Cheese (cheddar, mozzarella, processed cheese slices)

  • Ice cream and custards

  • Whole milk and sour cream

Tip: If you love dairy, try probiotic yogurt or switch to lactose-free milk and plant-based alternatives.

3. Eggs

Eggs are a healthy protein source but contain almost no fiber. Eating too many—especially without balancing them with fiber-rich foods—may worsen constipation, particularly in older adults.

Interestingly, research is mixed: while eggs can slow bowel movements in some, their easily digestible protein may soften stools in others. If you notice constipation after frequent egg consumption, pair them with vegetables, whole-grain toast, or avocado.

4. Fried Foods

French fries, fried chicken, donuts, and onion rings may be tasty, but they’re packed with unhealthy fats and sodium.

  • High fat content: Slows digestion, leaving stool in the colon longer.

  • Excess sodium: Pulls water from stool, making it dry and difficult to pass.

If constipation is troubling you, swap fried foods for baked, grilled, or air-fried alternatives.

5. High-Fat Meats

Meats with skin, marbled fat, or heavy processing (like sausages) can be particularly constipating. These are low in fiber and high in saturated fat, both of which hinder smooth bowel movements.

Examples to cut back on:

  • Bacon, salami, and hot dogs

  • Beef or lamb with visible fat

  • Chicken with skin

  • Pork ribs or fatty cuts

Instead, choose lean proteins like skinless chicken, turkey, or fish, and balance meals with fiber-rich vegetables.

6. Sugary Foods

Refined sugars can disrupt digestion, leading to hard stools. Cakes, cookies, candies, and pastries are usually high in sugar and low in fiber, making constipation worse.

However, not all sugar is bad—fruits contain natural sugar plus fiber, which actually helps bowel movements. For example, apples, pears, and berries are great choices for relieving constipation.

Foods That Can Help Relieve Constipation

If constipation is an issue, focus on foods that are hydrating and high in fiber:

  • Fruits: Apples, pears, prunes, berries

  • Legumes: Lentils, chickpeas, black beans

  • Vegetables: Broccoli, spinach, carrots

  • Whole grains: Oatmeal, bran muffins, whole-wheat bread

  • Nuts and seeds: Almonds, chia seeds, flaxseeds

Also, aim for 22–34 grams of fiber daily and drink plenty of water to keep stools soft and easy to pass.

Other Lifestyle Tips to Prevent Constipation

In addition to diet, try these strategies:

  • Exercise regularly to stimulate digestion

  • Stay well hydrated

  • Establish a bathroom routine and don’t ignore the urge to go

  • Manage stress, which can affect bowel function

  • Use laxatives only under medical guidance

When to See a Healthcare Provider

Constipation is usually temporary, but sometimes it signals a more serious condition like irritable bowel syndrome (IBS) or bowel obstruction. Seek medical care if you also have:

  • Severe abdominal pain

  • Bloody stools or rectal bleeding

  • Inability to pass gas

  • Fever, vomiting, or unintentional weight loss

  • Constipation lasting more than two weeks despite lifestyle changes

A Quick Review

Constipation can be worsened by processed foods, dairy, eggs, fried foods, fatty meats, and sugary treats. Instead, focus on a high-fiber, plant-based diet, stay hydrated, and stay active to keep your digestive system healthy.

If constipation becomes severe, persistent, or is accompanied by other symptoms, contact a healthcare provider.