Your digestive system plays a key role in your health. But sometimes, it gets backed up. Constipation is common and can leave you feeling sluggish. Millions of adults struggle with it every year. This guide covers the top foods that cause constipation, discusses why dairy may be a culprit, and shares tips on how to keep things moving. Dr. Bharat Pothuri from Gastrodoxs shares helpful advice on what foods to avoid for constipation and the simple changes that can improve your gut health.
Constipation happens when you have fewer than three bowel movements a week. It can make you feel bloated and uncomfortable. Your stools may be hard and painful to pass, and you may feel like your digestive system is on pause. Chronic constipation can affect your daily life, especially in a busy city like Houston.
What you eat can greatly impact your digestive health. Some foods help keep you regular, while others can cause constipation. Learning “what to avoid when dealing with constipation” can help you make smarter food choices for better digestion.
Quote from Dr. Bharat Pothuri:
"Your diet is your first line of defense against constipation," Dr. Pothuri says. "Even small changes—like cutting back on certain foods—can make a big difference."
Here are the five foods that may cause constipation. We’ll explain why they slow things down and share easy swaps for better digestion.
Does dairy cause constipation in adults? It can.
Why it slows you down:
Swap with:
Red meat is rich in protein but low in fiber, which your gut needs to stay regular.
Why it slows you down:
Swap with:
White bread, bagels, and pastries are made from refined grains, which have been stripped of fiber.
Why it slows you down:
Swap with:
Ripe bananas can help with constipation, but unripe bananas contain more resistant starch, which slows digestion.
Why it slows you down:
Swap with:
Fried foods are tasty but full of fats that slow down digestion.
Why it slows you down:
Swap with:
| Food | Why It Causes Constipation | Gut-Friendly Swap |
| Dairy (cheese, ice cream) | Binding effect, low fiber | Plant milks, probiotic yogurts |
| Red Meat | Slow to digest, displaces fiber | Lean poultry, fish, beans |
| Refined Grains | Low in fiber, causes blood sugar spikes | Whole grains, oats |
| Unripe Bananas | High resistant starch | Ripe bananas, fresh berries |
| Fried & Fast Foods | High fat, low fiber, dehydrating | Baked snacks, grilled options |
Dr. Pothuri, a gastroenterologist in Houston, treats many patients with constipation. He offers practical advice:
"Pay attention to high-risk foods that slow bowel movements," he says. "You don’t have to cut them out forever, just know when to cut back."
He also suggests keeping a food diary. Write down what you eat and any constipation symptoms. After a couple of weeks, patterns may emerge that help you make better food choices.
Making smarter food choices can improve your digestion and prevent constipation. By recognizing high-risk foods that slow bowel movements, you can swap them for fiber-rich, gut-friendly alternatives. Remember to stay hydrated, exercise, and incorporate stress-relieving habits into your routine.
If you need personalized advice, Dr. Bharat Pothuri at Gastrodoxs can help you create a plan tailored to your needs.
For more information on constipation, visit the Mayo Clinic’s guide or the NIH’s National Institute of Diabetes and Digestive and Kidney Diseases page.
Dr. Bharat Pothuri is a Board-Certified Gastroenterologist and Hepatologist. With extensive experience in digestive health, he specializes in advanced endoscopic procedures, chronic GI disorder management, and preventive care. Dr. Pothuri is dedicated to providing expert, patient-focused insights to help improve gut health and overall well-being.
Start with water, fiber (prunes, smoothies), and a short walk.
It can, especially cheese and whole milk. Try plant-based or low-lactose options.
Berries, kiwis, prunes, pears (with skin), and ripe bananas.
Overuse can harm gut function. Consult your doctor before daily use.
Yes. Stress can disrupt gut signals. Practice relaxation methods.
Cheese, red meat, white bread, green bananas, and fried foods.
Aim for 25–30 grams. Increase gradually to avoid gas.
Yes. Light exercise like walking can help stimulate your gut.
Yes. Some painkillers, antidepressants, and supplements like iron may slow bowel movements.
If constipation lasts more than two weeks or you see blood in your stool, seek medical help immediately.
