Constipation is a common digestive problem that affects millions of people worldwide. It happens when bowel movements become infrequent—usually fewer than three times per week—or stools become hard, dry, and difficult to pass. While occasional constipation is normal, chronic constipation can interfere with your comfort, energy levels, and overall health.

One of the biggest culprits behind constipation is diet. Eating too many low-fiber, high-fat, and processed foods can slow down digestion. In addition, certain behaviors, such as eating irregularly or not moving your body enough, can worsen the problem. Let’s take a closer look at the foods and habits that may cause constipation—and what you can do to find relief.

Dietary Factors

Constipation is rarely caused by a single food. Instead, it’s often the result of a combination of diet, behaviors, and even genetic factors. Fiber plays a critical role in regulating bowel movements. It adds bulk to stool and helps move food through the digestive tract more efficiently. Without enough fiber, your digestive system slows down, making constipation more likely.

Some foods and eating habits can worsen the condition:

Gummy Candy

Gummy candies and other sugary treats are low in fiber and high in sugar, which can make constipation worse. Gelatin and artificial ingredients may also slow down gut motility (the movement of food through your intestines). Eating gummy candy occasionally is fine, but consuming it in large amounts without balancing your diet with fiber-rich foods can leave you feeling backed up.

Better alternatives include fiber-packed snacks like apples (with the skin), fresh berries, or a handful of nuts.

Dairy Products

Dairy products such as cheese, milk, and ice cream are notorious for causing constipation in some people. They’re low in fiber and high in saturated fat. For children, cow’s milk has been strongly linked to constipation, while in adults, the evidence is mixed.

If you suspect dairy is contributing to your constipation, try switching to non-dairy alternatives like almond milk, oat milk, or soy milk. Still, dairy provides key nutrients like calcium and vitamin D, so you may not want to cut it out entirely—just be mindful of how much you consume.

Processed and Fried Foods

Fast foods, frozen meals, and packaged snacks are usually high in fat and sodium but low in fiber. This combination slows digestion and can trigger constipation. Fried foods like French fries, onion rings, and fried chicken also move slowly through the digestive tract, making stools harder to pass.

Balancing your meals with fiber-rich vegetables, fruits, and whole grains can help counteract the effects of these foods.

Red Meat

Red meat itself doesn’t directly cause constipation, but eating too much of it can crowd out healthier, fiber-rich foods. High-fat cuts of beef, lamb, or pork slow digestion and reduce bowel frequency.

Instead of eliminating red meat completely, try pairing it with fiber-filled sides like leafy greens, beans, or whole-grain bread to support smoother digestion.

Behaviors That Cause Constipation

Besides diet, several behaviors can contribute to constipation:

Changing Your Diet Suddenly

Traveling or eating foods you don’t normally consume can disrupt your bowel routine. Your digestive system thrives on consistency, so sudden changes in timing or type of food can slow things down.

Eating Too Little

People on restrictive diets or those trying to lose weight sometimes experience constipation. This is because your stomach needs enough food volume to trigger the gastrocolic reflex, which signals your colon to contract and release stool. Without it, bowel movements may become infrequent.

Medications

Many medications—including antihistamines, antacids, antidepressants, and blood pressure drugs—can slow bowel activity. If you suspect your medication is contributing to constipation, talk with your healthcare provider before making changes.

Preventative Measures

The good news: constipation can often be prevented or relieved with simple lifestyle changes. Here’s what helps:

  • Eat more fiber: Include fruits, vegetables, legumes, nuts, and whole grains in your meals.

  • Stay hydrated: Drink plenty of water to keep stools soft.

  • Exercise regularly: Physical activity stimulates digestion and promotes regular bowel movements.

  • Respond to urges: Don’t delay when you feel the urge to use the bathroom.

  • Use laxatives wisely: Over-the-counter laxatives can help occasionally, but avoid overuse as they can make your bowels dependent.

When To Contact a Healthcare Provider

Constipation is usually manageable at home, but sometimes it signals something more serious. Seek medical advice if you experience:

  • Blood in your stool

  • Severe or persistent abdominal pain

  • Fever or vomiting

  • Unexplained weight loss

  • Trouble passing gas

  • Family history of colorectal cancer

Prompt evaluation can help identify conditions like irritable bowel syndrome (IBS), bowel obstruction, or even colorectal cancer.

A Quick Review

Constipation often results from a low-fiber diet, dehydration, or poor lifestyle habits. Foods like gummy candy, dairy products, processed and fried foods, and red meat can contribute to constipation when eaten in excess. Lifestyle factors such as sudden diet changes, eating too little, or taking certain medications may also play a role.

To manage constipation, focus on eating fiber-rich foods, drinking water, staying active, and maintaining consistent bathroom habits. If constipation persists despite home remedies, consult a healthcare provider.