Constipation: Foods to Avoid and to Eat

By Medically reviewed by Hello Doktor Medical Panel

Constipation is a common condition which makes your bowel movements occur less than they should. During pregnancy, women often experience this condition. Although everyone gets it once in a while, not many people know what food to eat or to avoid to prevent constipation.

Foods to avoid


Milk products that are high in fat may slow down the digestion process. Since milk contains lactose, it is able to cause gas and stomach upsets in some cases or make the overall symptoms of constipation worse.

Red meat

The excessive fat and the lack of fibers in red meat can slow down the digestion process. It also contains protein fibers, which are hard for our bodies to process thoroughly.


Another potential culprit of constipation is cheese. Cheese is high in fat, just like milk, and also contains lactose which can cause gas. Although it is fine to have a few slices of cheese when your bowel movements are in order, people who are already constipated are advised to avoid cheese in general.

Foods to eat


Beans are full of fibers.  There are more than 10 grams of fiber in every cup serving, which is probably more than any other sources. Beans have both soluble and insoluble fibers, which greatly helps move the food through the intestines, relieving constipation.


A normal kiwi fruit has around 2.5 grams of fiber, lots of vitamins and other nutrients, which is why it is good for overall health, including the intestines. Since kiwi is a berry, its seeds are edible. So is the peel. However, most people prefer the flesh.

Sweet potatoes

Sweet potatoes have a pretty high fiber content, which helps prevent and ease constipation. When you eat sweet potatoes, do not throw away the skin because most of the fibers lie in there. Also remember to stay away from the toppings such as butter and sour cream.

Nuts and seeds

Almonds and walnuts have more fiber than other types. An ounce of almonds is packed with 3.5 g fiber, and an ounce of walnuts has 1.9 g fiber. Seeds are another good source of fiber for constipation relief. Sprinkle some seeds on top of your salads for added fiber and crunch.

Adding fibers to your eating plan may be able to relieve your constipation. However, if putting the right foods on your dish does not help, schedule a visit your doctor for a full diagnosis. Do not try to treat constipation yourself by taking laxatives because overuse of laxatives does more harm than good.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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Review Date: November 15, 2016 | Last Modified: December 6, 2019

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