Constipation is more common than you think, especially in the USA, where diet trends can unintentionally make things worse. Ever felt bloated or backed up after a meal? You’re not alone. While some foods help your digestion, others can bring it to a halt — fast.
In this blog, we’ll explore the top 10 shocking foods that cause constipation, why they affect your gut, and what to eat instead. We’ll also cover what causes constipation and what helps with constipation naturally. If you’re in the USA and looking for digestive relief, this guide is for you.
What Causes Constipation?
Constipation refers to infrequent or difficult bowel movements, often caused by:
- Low fiber intake
- Dehydration
- Lack of physical activity
- Ignoring the urge to go
- Medications
- Certain foods (we’ll get to those!)
In simple terms: When stool moves too slowly through the digestive tract, it becomes hard and dry — leading to discomfort and bloating.
Top 10 Shocking Foods That Cause Constipation
1. Cheese and Dairy Products
Dairy is a constipation culprit, especially for people sensitive to lactose.
Why?
It’s high in fat and low in fiber. Dairy slows digestion and can harden stools.
Try instead: Almond milk or lactose-free alternatives.
2. Red Meat
Heavy, protein-rich, and low in fiber.
Why?
Red meat stays longer in the digestive tract and lacks fiber to move things along.
Pro tip: Pair with leafy greens or skip it a few times a week.
3. Unripe Bananas
Surprise! While ripe bananas help with digestion, unripe ones do the opposite.
Why?
High in resistant starch, which is harder to digest.
Switch to: Fully ripe bananas or berries.
4. White Bread and Processed Grains
Low-fiber and over-processed.
Why?
They slow digestion and lack the bulk needed for easy bowel movements.
Better choice: Whole grains like oats or brown rice.
5. Frozen Meals
Microwave dinners are quick — but so is their impact on constipation.
Why?
They’re loaded with sodium, which pulls water out of your intestines.
Tip: Cook fresh or prep meals in batches.
6. Fried Foods
Tasty? Yes. Gut-friendly? Not at all.
Why?
They slow the emptying of the stomach and delay digestion.
Swap with: Baked or air-fried alternatives.
7. Chocolate (Especially Milk Chocolate)
Sad but true.
Why?
Milk chocolate contains dairy and sugar, both of which can cause constipation.
Solution: Go for dark chocolate with high cocoa content.
8. Alcohol
A double whammy: it dehydrates you and messes with gut movement.
Why?
Alcohol slows digestion and pulls water from your stool.
Advice: Drink in moderation and hydrate well.
9. Eggs
Great for protein, but not your bowels.
Why?
Eggs have no fiber and can contribute to a sluggish digestive system.
Pair with: High-fiber veggies or whole grains.
10. Green Tea (In Excess)
Wait, what?
Why?
While one cup is fine, excess green tea contains tannins that can cause constipation.
Moderate consumption is key.
What Helps With Constipation?
Let’s flip the script. If you’re dealing with constipation in the USA, here are science-backed, natural ways to ease it:
Increase Fiber Intake
- Aim for 25–30g/day
- Good sources: Beans, lentils, apples, pears, oats
Stay Hydrated
- Water helps soften stool
- Avoid sugary sodas and energy drinks
Move More
- Light exercise (like walking) stimulates bowel movement
Use Natural Laxatives (Occasionally)
- Prunes, flaxseeds, or psyllium husk
Create a Routine
- Try going at the same time daily
- Never ignore the urge
Real-Life Example: Jamie from California
Jamie, a 32-year-old nurse from California, noticed she was constantly bloated. Turns out, her daily “healthy” breakfast — eggs, toast (white bread), and cheese — was the issue. Once she switched to oatmeal, berries, and almond milk, her symptoms vanished within a week. One small change made all the difference.
Why It Matters in the USA
In the USA, processed food and fast-paced lifestyles are common. That means constipation is, too. This list helps Americans identify sneaky foods slowing their digestion — and what to do about it.
From fast food to dairy overload, knowing what causes constipation can lead to smarter dietary choices and better gut health.
Know When to Seek Medical Help
If you haven’t had a bowel movement in more than 7 days, experience severe pain, vomiting, or notice blood in your stool, don’t wait. These may be signs of a serious condition that needs attention in the emergency room.
FAQ – Foods That Cause Constipation
Q1: What foods cause constipation quickly?
A: Cheese, red meat, white bread, fried foods, and unripe bananas can cause rapid constipation, especially in low-fiber diets.
Q2: Can eggs cause constipation?
A: Yes. While nutritious, eggs are low in fiber and can contribute to constipation if not balanced with fiber-rich foods.
Q3: What helps relieve constipation fast?
A: Drinking water, eating fiber, walking, and consuming prunes or flaxseeds can help relieve constipation naturally and quickly.
Q4: Is chocolate a cause of constipation?
A: Milk chocolate can cause constipation due to dairy and sugar content. Dark chocolate is a better option.
Q5: How can I avoid constipation in the USA’s typical diet?
A: Choose whole grains, limit processed foods, drink more water, and add more fruits and vegetables to your meals.
