Top 4 Food and Drinks to Avoid When Constipated

Written by: Julia Zakrzewski, RD

Updated: June 11th, 2026

Being constipated can reduce bowel movement frequency, which can leave you feeling uncomfortable. Fortunately, you can make simple lifestyle and dietary changes that are proven to support regular digestion. This includes being more active and eating more fibre-rich foods. If these changes don’t help, your doctor and pharmacist can recommend over-the-counter products like laxatives or stool softeners. Keep reading to learn about the top 4 food and drinks to avoid while constipated and what you can eat instead.

What is Constipation

Constipation occurs when you do not pass stool as you normally do. Your stool may be hard and dry, making them difficult to pass. You might experience bloating, straining and pain.

There are a few reasons why constipation can happen. Some possible explanations for constipation include:

Slow stool movement through the colon
Delayed emptying from the colon due to issues with your pelvic floor
Functional digestive conditions such as irritable bowel syndrome (IBS)
Side effects of medications or oral supplements
Not eating enough fibre
Not drinking or consuming enough fluids
Conditions or injuries that affect your brain and spine
Blockages or tumors in the intestines
Structural abnormalities in the intestines (you may be born with this)

You may be constipated for many reasons, especially if you’ve changed your routine and are traveling. But if you’re frequently getting backed up you may want to review your lifestyle and eating habits. There could be some changes that would benefit your gut health and help you avoid getting constipated.

4 Food and Drinks to Limit When Constipated

Your food and beverage choices can impact digestion, and taking a two-pronged approach may help you manage constipation.

Limit or decrease your intake of low-fibre foods
Increase your intake of high-fibre foods and fluids

To help you better understand which foods to limit (and which to eat more of), we’ve listed six foods and drinks you may want to avoid when constipated.

1. Highly Processed Foods

Highly processed foods have very low nutritional value and fibre content. Examples of highly processed foods include:

Bakery products (muffins, cakes, donuts)
French fries (and similar alternatives)
Potato chips
Some sauces, dressings and gravies
Processed meats (sausage and deli meats)

Many ready-to-eat meals are heavily processed and have low levels of fibre. Eating these increases your intake of sodium, sugars or saturated fat. Examples include:

Microwavable dinners
Instant noodles
Frozen breakfast burritos
Frozen waffles
Frozen entrées (chicken wings, hot dogs, burgers, etc.)

2. Refined Grains

Refined grains are processed and have lost the germ and bran—two nutrient-dense parts of a grain bud. Examples of products made with refined grains include:

White flour
Corn grits
White rice
Cream of wheat

3. Sugar-Sweetened Foods

Too much sugar can alter your gut microbiome. and these sweet treats are usually low in fibre. Try to limit your intake of these foods:

Sweetened cereals
Many commercially prepared desserts (cakes, cookies, cupcakes, etc.)
Frozen desserts
Candies
Sodas and fruit juices

4. Dairy

Lower-fat dairy products are considered nutritious because they contain protein, calcium, and other essential nutrients. Sometimes, dairy products are fortified with vitamin D for more nutritional benefits.

However, dairy doesn’t contain fibre and may not stimulate a healthy bowel movement. It’s important to note that you don’t need to avoid dairy, but you should aim for a moderate intake and consciously add more fibre-rich foods.

Choose low-fat dairy products more often, including:

Frozen fat-free or low-fat yogurt
Fat-free milk
Low-fat cheeses

Enjoy These Foods More Often

Eating minimally processed, fibre-rich foods daily may help you stay regular. Below are

fibre-rich foods you can eat more often to optimize your gut health.

Whole grains. Enjoy quinoa, teff, oats or oatmeal, amaranth, sorghum, wild rice, brown rice, and buckwheat. Ask a dietitian for gluten-free options if you have dietary restrictions.
Nuts and seeds. Canada’s Food Guide recommends eating nuts and seeds as they’re rich in healthy fats and fibre. Try to eat peanuts, almonds, walnuts, cashews, pecans, pistachios, sunflower seeds, flaxseeds, and chia seeds more often.
Fruits. Yum! Adding fruits to your dishes may lower your risk of heart disease, and naturally adds sweetness (or sometimes tartness).
Vegetables. To get enough vegetables in your diet, fill half your plate at every meal. Some fibre-rich options include broccoli, Brussels sprouts, different cabbages, carrots, and Swiss chard.
Legumes. Beans, lentils, peas are some of the most fibre-rich foods available. Add them to salads, stews, soups, or blend them into dips. If you use canned beans be sure to rinse them thoroughly before to remove excess sodium and wash away other canning ingredients.

Tips to Relieve Constipation Symptoms

Here are some evidence-based tips that can help you find constipation relief.

Eat balanced meals with fibre-rich foods like fruits, vegetables, nuts, seeds, and whole grains.
Drink plenty of water and hydrating fluids to help stool stay soft and easy to pass.
Ask your doctor if a laxative or a stool softener is appropriate. These products can make it easier to go to the bathroom.
Work closely with a registered dietitian specializing in gut health. A personalized diet can be a game-changer for your bowel routine and overall well-being.
Review probiotic options with a pharmacist, doctor, or a dietitian. Some strains may improve overall gut health and contribute to regular bowel movements.
Complete physical activity regularly.
Consider working with a mental health specialist if you think it would help. There is a known link between gut health and mental wellbeing.

Medical Interventions

While avoiding certain foods when constipated may help relieve constipation along with other lifestyle strategies, sometimes medications are necessary. Below are laxatives with varying functionalities that may help:

Stimulant laxatives: Did you know that there are so many neurons in your gut that it is sometimes called a second brain? Just like caffeine gives the brain an energy boost, these laxatives help stimulate the gut muscles to move waste through the gut.
Osmotics: These laxatives hydrate the colon. This makes it easier for the stool to move through when it has pushed forward by the gut muscles.
Bulk-forming laxatives: Often sold as powders that are stirred into a glass of water, these products add more mass to the stool, making it softer and easier to pass.
Stool softeners: These laxatives help the stool absorb more water, making it softer. Rather than being hard and pellet-like, the stool becomes softer and squishier making it easier to expel.

These products may not be right for you. Always read and follow the label. Check with your doctor or pharmacist to see which, if any, product is right for you.

If you want to learn more, talk to your healthcare team about a tailored plan for managing constipation.

patient talking to dietitian about foods for constipation

Final Thoughts

Being constipated can be frustrating, but you can take steps to help you go more regularly.

Start by gradually increasing your intake of fibre-rich foods over a few weeks to give your digestive system ample time to adjust.

Rapidly adding more fibre to your diet may upset your stomach and lead to uncomfortable gas and bloating. So go slow, and drink more water to help keep stool moving along.

If lifestyle and dietary changes don’t work, ask your doctor if a laxative or stool softener would be beneficial.

FAQs

Does iron cause constipation?

Constipation is a common side effect of taking an iron supplement because it’s a challenging mineral for your small intestine to absorb. Contact your HCP or pharmacist for more information or help.

Can magnesium cause constipation?

Magnesium supplements don’t usually cause constipation, but they can have laxative properties, so they’re often used to help people with constipation. Ask your doctor or pharmacist if magnesium supplements are a good option for you and how much to take.

Does milk cause constipation?

Drinking milk shouldn’t cause constipation in most people. However, it might affect bathroom habits if you have lactose intolerance or a dairy allergy (more commonly observed in children).

Can antibiotics make you constipated?

It’s unlikely that an antibiotic will make you constipated as they have been linked to diarrhea. Talk to your doctor if you’re concerned that antibiotics may impact your gut health. They may recommend an alternative treatment or give you something else to help you go to the bathroom while completing the round of antibiotics.

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