Leena Watts
Constipation can be caused by a variety of factors, including diet, lifestyle, and medical conditions. While the keto diet, with its high fat content, is known to cause constipation, other diets such as the BRAT diet (bananas, rice, applesauce, and toast) can help regulate bowel movements. Dairy products, gluten, and high-FODMAP foods like garlic and onions can also cause constipation, especially for those with lactose intolerance or celiac disease. A low-fiber diet, dehydration, lack of physical activity, and stress are also contributing factors. In some cases, constipation may be a side effect of medication or supplements, or a symptom of an underlying medical condition. Consulting with a healthcare professional can help identify the specific causes and determine appropriate dietary and lifestyle changes.
Characteristics and values of diets that cause constipation
| Characteristics | Values |
|---|---|
| High-fat foods | Meat, dairy, eggs, fried foods, oil, butter, grease |
| Low-fiber foods | Eggs, sweets, processed foods, ready-made meals |
| High-FODMAP foods | Garlic, onions, legumes, whole wheat, barley, rye |
| Dairy | Cheese, milk |
| Gluten | Bread |
| Medication | Antacids containing aluminum or calcium, antihistamines, certain painkillers, some medicines for high blood pressure, diuretics |
| Supplements | Calcium, iron, vitamin D |
| Lifestyle factors | Stress, travel, inactivity |
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What You'll Learn
High-fat foods
The keto diet, which is high in fat, can cause constipation. If you are on a ketogenic diet, it is important to work with a dietitian or doctor to ensure you are getting enough fibre.
Dairy products, such as cheese and milk, can also cause constipation for some people. This is because the proteins found in cow's milk can slow down bowel movements and lead to inflammation. However, people with lactose intolerance may experience diarrhoea after consuming dairy, rather than constipation.
In addition to dairy, other high-fat foods that can cause constipation include steak and pastries, cookies, and other treats with refined sugar. These foods are low in fibre, which is necessary for healthy digestion.
If you are experiencing constipation, it is important to make sure you are staying hydrated and physically active. Even if you don't feel like exercising, moving your body can help to get things moving in your digestive system.
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Dairy products
Lactose, a common component of dairy products, is broken down in the small intestine with the help of the enzyme lactase. Lactose intolerance occurs when there is a decrease in lactase activity, leading to various symptoms, including constipation. However, fermented dairy products like yogurt with probiotics can be consumed as the bacteria assist with lactose digestion and provide digestive benefits.
Cheese and milk are particularly associated with constipation. Reducing the consumption of these dairy products or opting for lactose-free alternatives may help relieve constipation. While dairy exclusion can lead to micronutrient deficiencies, it is possible to obtain recommended calcium and vitamin D intake from fermented dairy products like yogurt.
It is worth noting that dietary fiber plays a crucial role in relieving constipation. A fiber-rich diet supports a healthy balance of bacteria in the digestive tract and improves gut motility. However, sudden increases in fiber intake can cause gastrointestinal issues, so gradual dietary changes are recommended. Consulting a dietitian can help create a long-term, fiber-rich eating plan to manage constipation effectively.
In addition to diet, physical activity is essential for promoting bowel movements. Staying hydrated is also crucial, as dehydration can lead to hard and dried-out stool, making it more challenging to pass. While dairy products can contribute to constipation, making informed dietary adjustments and consulting healthcare professionals can help manage this condition effectively.
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Gluten
Non-Celiac Gluten Sensitivity (NCGS) is one of the distinct conditions triggered by the ingestion of wheat gliadin. NCGS is an entity of gluten-related disorders in the absence of wheat allergy or celiac disease. While the pathogenesis of NCGS is not well understood, the role of the innate immune system and intestinal permeability are possibilities.
Celiac disease is an immune-mediated enteropathy caused by gluten ingestion. If you have celiac disease and consume gluten, your immune system may attack your gut, severely harming it. For this reason, if you have this disease, you should follow a gluten-free diet. Chronic constipation is one of the most common symptoms of celiac disease. However, it is important to consume gluten to test for celiac disease effectively.
If you suspect gluten is causing your constipation, consider speaking with a healthcare professional to rule out celiac disease or other conditions before cutting gluten from your diet.
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Low-fibre foods
A low-fibre diet is one of the causes of constipation. Fibre is a major component of foods that relieve constipation, and of stool itself. Fibre adds bulk to the stool and provides other digestive benefits. It supports the microbiome, the healthy balance of bacteria in the digestive tract, and helps gut motility, the coordination of muscle contractions in the intestines that push food along the digestive process.
Fibre-rich foods can relieve both occasional and chronic constipation. For chronic constipation, it is recommended to consult a dietitian to create a more fibre-rich, long-term eating plan. A typical approach works up to 25–30 grams of fibre a day for women and 30–38 grams for men. However, it is important to note that when making dietary changes, it is best to do it gradually. If you are used to eating a diet low in fibre, incorporating a lot of fibre all at once can cause gastrointestinal symptoms such as gas, cramping, or bloating to worsen. The goal is to slowly add more high-fibre foods so your digestive system can adjust.
High-fat and low-fibre foods can contribute to constipation. The keto diet, for example, is high in fat and can cause constipation. Fried and highly processed foods are usually high in fat and low in fibre, which can slow digestion and increase the likelihood of constipation. These foods also tend to contain large amounts of salt, which can lower the water content of your stool, making it harder to pass. Dairy products, such as cheese and milk, can also cause constipation for some people.
It is important to note that while increasing fibre intake can help with constipation, it may not work for everyone. Some studies have shown that fibre can make constipation worse in some individuals. Additionally, insoluble fibre has been reported to worsen abdominal pain and constipation. It is always recommended to consult a healthcare professional if you are experiencing difficulties or if your symptoms persist.
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Dehydration
The large intestine draws water out of the stool before it is passed out of the body. So, if you are dehydrated due to exercise, hot weather, or not drinking enough water, your stool can become dried out and hard. Dehydration can also slow down stool movement through the intestines, which leads to water being reabsorbed from the stool.
Drinking plenty of fluids every day can help ease constipation. Water acts as a lubricant in the intestines, helping to keep food moving through them. It also keeps the intestines smooth and flexible. Staying well-hydrated can be a key part of a plan to get things moving. Experts recommend drinking 8–10 glasses of water per day to help soften stools and lead to regular bowel movements. However, the amount of fluid you need may vary depending on factors like your age, sex, and overall health.
It is important to note that other factors, such as diet and lifestyle, can also contribute to constipation. For example, the keto diet, with its high levels of fat, can cause constipation. Dairy products and fried foods can also lead to constipation, as they are hard to digest and can slow down the movement of food through the colon.
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Frequently asked questions
Diets that are low in fibre and high in fat can cause constipation. The keto diet, for example, is known to cause constipation due to its high-fat content. Intermittent fasting can also have variable effects on bowel movements.
Fried and highly processed foods are known to cause constipation due to their high fat and low fibre content. Examples include frozen pizza, canned chilli and french fries. Dairy products, such as milk and cheese, are also known to cause constipation.
Inactivity, stress, travel and certain medications can all cause constipation.
A diet rich in fibre, such as fruits, vegetables and whole grains, can help with constipation. Staying hydrated and physically active can also help.
Some supplements, such as calcium, iron and vitamin D, can cause constipation. It is important to consult a doctor or healthcare professional if you think a supplement is causing constipation.
