The #1 Unexpected Food Associated With Constipation, According to a Gastroenterologist

Emily Laurence
·5 min read
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If you book an appointment with a gastroenterologist because you deal with constipation on a regular basis, you can bet that the first question you’ll be asked is what your diet is like. Certain foods are scientifically linked to supporting the digestive tract while other foods can slow it down, leading to feeling backed up.

There’s one food in particular that can cause constipation that often goes overlooked—and it’s one that many Americans eat every single day. Can you guess what it is? Keep reading to find out and to get tips straight from a gastroenterologist about how to stop feeling constipated for good.

Related: Being a Little Backed Up Is One Thing—But Here's When Constipation Is a Legit Emergency 

The Most Common Constipating Foods—Including One Many People Overlook

According to Dr. Susana Sohi, MD, who is board-certified in internal medicine and gastroenterology, the standard American diet as a whole is pretty constipating. We are a culture that values quick and cheap food, which is often either super processed or from fast food restaurants. Vegetables are typically considered a side, not the focus of a meal. Oh, and we love cheese—a lot.

Dr. Sohi says that there isn’t one food in particular that can be blamed for all our constipation woes; it’s eating all these types of foods in excess together that can cause it. “Our typical American diet itself, so high in ultra-processed foods and animal products and so low in plant-based fiber and water, is a setup for constipation,” she says.

While some people may recognize that downing an order of onion rings, cheese fries or ice cream may lead them to feel constipated later, there’s one food that Dr. Sohi says many people may not realize is linked to constipation: meat. This is especially the case since meat is often the focus of a standard American meal, often given the center of the plate instead of plant-based proteins such as tofu, beans or lentils—all of which are high in fiber, which is key for preventing constipation. According to a scientific article published in the International Journal of Environmental Research and Public Health, on any given day between 63 and 74 percent of people in North America eat red meat or processed meat. And Johns Hopkins Bloomberg School of Public Health reports that Americans eat more than three times the global average of meat.

Related: What Causes Constipation? 8 Reasons Why You Can't Poop, According to Doctors

Scientific studies back up the claim that a meat-centric diet is constipating. One study published in the journal Nutrients found that vegetarians and vegans have more bowel movements than people who eat meat. Another study found that a diet high in saturated fat (such as bacon, sausages and hamburgers) is linked to constipation.

Tips for Preventing Constipation

Since meat is a sneaky cause of constipation, one easy way to stop feeling constipated regularly is to cut back on it, replacing it with whole food, plant-based protein sources. Dr. Sohi says that upping your dietary fiber is the best way to prevent constipation. “The typical American doesn’t get nearly enough fiber in their diet. The majority of us don’t even come close to the recommended daily intake of 30 grams of fiber per day, and that can lead to constipation,” she says.

She also emphasizes the importance of drinking plenty of water, which helps keep the digestive system running fluidly (pun intended). Dr. Sohi adds that excessively drinking alcohol or soda can make constipation worse—something else to keep in mind when it comes to your hydration habits. If you don’t like the way plain water tastes, try adding some fruit, cucumber or fresh mint to it.

Related: GI Docs Swear by This To Prevent Constipation 

If you spend the majority of your day being sedentary, Dr. Sohi says that moving your body more can also help prevent feeling constipated. Starting the day with a neighborhood walk or taking a 30-minute walk break after eating lunch are two ways to incorporate more movement into your day.

It’s also important to be aware that some medical conditions can cause constipation. Dr. Sohi says that this includes hypothyroidism, diabetes and pelvic floor dysfunction as well as side effects from medications, such as narcotics.

If you have been making a conscious effort to eat more fiber and are still regularly feeling constipated, make an appointment with your healthcare provider or a gastroenterologist. They can help you get to the root causes of your constipation and come up with a plan that works best for you. So much affects gut health and it isn’t always easy to pinpoint the culprit of any digestive woes you may be experiencing, which is why it can be extremely beneficial to enlist the help of someone specifically trained in this area.

The biggest takeaway when it comes to diet and preventing constipation is to eat more fiber-rich plants and minimize the consumption of meat and processed foods. And don’t forget to drink plenty of water. With these tips in place, you’re setting yourself up for digestive success. Consider any constipating habits officially…flushed!

Next up, find out what the best breakfast combo is to help you poop, according to registered dietitians.

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