11 Foods That Make You Constipated
										These foods slow your ability to go due to their lack of fiber, high levels of fat, or by containing other nutrients that can block normal digestive processes.

11 Foods That Make You Constipated These foods slow your ability to go due to their lack of fiber, high levels of fat, or by containing other nutrients that can block normal digestive processes.

We’re deep-diving into a topic that might make you feel a little uncomfortable—literally. Constipation happens when you have infrequent bowel movements or difficulty passing stool. Typically, a person with constipation may experience fewer than three bowel movements per week, have trouble passing stool, or feel a sense of incomplete evacuation. Constipation can be accompanied by symptoms like bloating, stomach pain or discomfort, and a general feeling of being “backed up.” It can be a chronic condition requiring medical attention, or a temporary issue caused by certain factors, such as consuming foods that cause constipation.

Barring any medical conditions, here are three common reasons you might be dealing with constipation:

A diet high in fiber and low in fluids isn’t the only reason you may be backed up. It turns out that specific foods may be the culprit behind your sluggish digestion. We’ve teamed up with dietitian experts to spill the beans on 12 foods that cause constipation. Read on to find out exactly which foods might be slowing your ability to go, and for more, don’t miss 16 Foods To Help You Poop Immediately.

Persimmons may be delicious and nutritious fruits, but they also happen to be foods that cause constipation. Persimmons, especially the astringent variety, can slow down digestion and promote constipation due to their tannin content. Limit your intake of astringent persimmons if you experience constipation, explains registered dietitian nutritionist Vandana Sheth, RDN, CDCES, FAND.

The combination of high-fat and low-fiber ingredients in most cakes creates a perfect storm for slowing down digestion and contributing to constipation. Fat is one macronutrient that takes a long time to digest, and cake contains a lot of it in addition to high-sugar, low-fiber ingredients that can be dehydrating. The one-two punch of slowed digestion with dehydration is a recipe for constipation if you’re already prone to it.

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The salty crunch might be delicious, but it’s likely not helping your digestion if you struggle with constipation. Salt is quite dehydrating, pulling water away from the gastrointestinal tract and further slowing down the movement of your digestive process. If you do choose salty foods, be sure to drink plenty of water and balance them with lower-sodium foods throughout your day.

RELATED: The Unhealthiest Chips, According to Dietitians

“Dairy can contribute to constipation, especially for individuals with a dairy intolerance. While data in adults is limited, growing evidence suggests a correlation between lactose intolerance and constipation in children. In fact, constipation affects approximately 30% of people who experience lactose intolerance and functional constipation, notes Dani Lebovitz, MS, RDN, food and nutrition education expert based in Franklin, TN, and founder of Kid Food Explorers.

Exploring dietary alternatives, such as opting for dairy-free options like flax, oat, almond, or coconut milk, may prove beneficial in managing constipation symptoms and promoting regular bowel movements maintaining digestive comfort, Lebovitz adds.

This one is going to be upsetting but chocolate can be a culprit for constipation. In fact in one study that took place in Germany, chocolate was mentioned the most as a potential cause of constipation. This is due to the high fat content in chocolate which can slow down digestion, slowing the movement of foods through our gastrointestinal tract, shares Brittany DeLaurentis, MPH, RD, CSO, LD.

Consuming large amounts of fried and fast foods can contribute to constipation due to their tendency to be low in fiber while containing high amounts of fat and salt. Replacing nutrient-dense meals and snacks with these less nutritious options can result in a decrease in overall fiber intake, Julie Balsamo, MS, RDN advises.

Increasing fiber for constipation has one caveat: adding too much fiber in too quickly could actually contribute to constipation as your body works to break down all of these new foods. Although counterintuitive, foods with high amounts of added fiber can lead to tummy troubles including constipation, Sarah Anzlovar, MS, RDN, LDN, of Intuitive Eating Dietitian for Moms tells us.

While fiber is important for keeping you regular, too much of it at once can actually do the opposite, especially if you’re not drinking enough water to support the bowels moving through the intestines. If something that doesn’t naturally have much fiber in it such as cookies, brownies, granola or energy bars, cereals, crackers, protein powders, etc. has a lot of fiber, that’s a signal that it’s added and could be problematic. You can also look for ingredients like inulin, chicory root, or psyllium. Most people can tolerate these in small amounts, but in excess can be problematic, Anzlovar notes.

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