Our diet and the great variety that exists in it, has the ability to influence through its nutrients and therefore has an impact on the digestion process , causing benefits or adverse effects on it.
In the following article, we will discuss foods that cause constipation, including what foods cause constipation in adults and also what foods cause constipation in children.
What is constipation?
Constipation is a digestive disorder or symptom, which is characterized by the reduction of bowel movements or their complication, being a transient or frequent episode, varying from acute to chronic. (1)
You should know: Constipation can be caused by an alteration in the digestive process , by diseases, by changes in diet, drugs or even by variations in the routine, so the causes can vary from functional, nutritional and psychological.
What are the foods that cause constipation?
As we mentioned before, there are foods that, due to their nutritional composition and molecular structure, can influence our digestion, altering the processes of evacuation and motility. We mention below which foods cause constipation:
1. Green banana
The green banana in its composition has at least 70% starch, which is considered a complex carbohydrate and therefore more difficult to digest. This slows down the functioning of the intestine and likewise slows down the evacuation process. (two)
2. Red meat
Red meats are high in protein and fat, highly complex macromolecules when digested . However, they are foods that are also characterized by not having fiber , so they do not facilitate the digestive process in any way.
Note: Due to the aforementioned, it is always recommended that meat, the usual protagonist of meals, be accompanied by vegetables or healthy salads .
3. Rice
Rice causes constipation, since it is also a food rich in carbohydrates. Similarly, rice has been processed and separated from its fiber sources by removing its husk, germ, and bran.
To highlight: The consumption of starches at high levels causes a decrease in functions in the digestive area, so it is recommended to consider replacing it with brown rice. (3)
4. White bread
White bread is a food made with refined flour , which in order to obtain its characteristic color, the raw material is stripped of its germ and therefore of its main source of fiber.
You should know: White bread causes heaviness in digestion and reduced bowel movements, which clearly translates as constipation. Therefore , the consumption of whole grains is recommended to combat constipation.
5. Dad
Potato causes constipation and this is due to its high carbohydrate content . It is a food that is eaten cooked, therefore the evolution of the structure of its starches, with the heat makes it a food with adverse effects on digestion and causing problems such as colic and heartburn.
Note: The potato is one of the few vegetables that cause constipation in addition to providing little fiber .
6. Apple
The apple has a substance in its composition called pectin, which is recommended if you want constipation results, but not if you want to avoid or complicate it.
To highlight: Pectin is a substance with gelling properties, which tends to hinder evacuation processes. (4)
7. Dairy
Dairy products are foods to which most individuals are sensitive, which leads to the appearance of disorders and symptoms such as colic, bloating, and intestinal transit disorders. (5)
Important: When there is intolerance, lactose (sugar present in milk) causes a problem with its absorption and therefore remains in the intestine, affecting its proper functioning when going to the bathroom .
8. Fast food and processed foods
Processed foods and junk foods are characterized by having high levels of calories, sugars and fats , as well as very little fiber, which greatly increases the risk of constipation. They are foods with little nutritional quality and that end up being harmful to the health of their consumers.
You should know: An excess of foods rich in sugars and fats in our diet, in addition to not ingesting enough water, can complicate intestinal health , especially in children, so it is important to avoid eating these products excessively and increase the content of our food. consumption of fruits and whole foods, which are rich in quality nutrients.
Key Findings
- Constipation is a digestive disorder influenced by diet, medications, changes in daily activity or even related to diseases.
- The lack of liquids, natural and healthy foods, can lead to an unpleasant slowdown in the digestive process and complications in going to the bathroom.
- The consumption of water and fruits in the diet is recommended, especially in children, thus improving the formation of feces and taking care of the health of the person’s body.
- Among the foods that cause constipation are green bananas, red meat, rice , white bread and processed foods.
- Critical cases of constipation should be consulted with a doctor , especially to define in this way which foods are recommended to be consumed and which ones should be avoided.

University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.