Foods to Avoid When Constipated

Constipation can be frustrating, but changing your diet can often help. Foods to avoid when constipated are usually those low in fiber and high in fat, sugar, or salt. For example, refined white breads and pastries have almost no fiber, which slows digestion. High-fat, heavily processed items like fried foods and processed meats also tend to clog things up. In short, skip snacks and meals made with lots of white flour, grease, or sugar. Focus on fiber-rich whole foods instead.

What Foods to Avoid When Constipated

• White/refined grains: White bread, bagels, pastries and other foods made from white flour have had most of their fiber stripped away . Without fiber to add bulk, stools become hard and slow-moving. Try to avoid white sandwich bread, cakes, cookies, pizza dough, and similar products.

• Processed and fatty meats: Bacon, sausage, hot dogs and deli meats are high in fat and low in fiber. The fat slows digestion, and many are loaded with salt or additives. Processed meats often contain nitrates and other preservatives that may contribute to constipation. 

• Fried foods: Fried chicken, French fries, donuts, and other deep-fried foods are hard to digest. They’re very high in saturated fat, which can slow down gut motility. A fatty diet activates your body’s “ileal brake” mechanism (slowing stomach emptying), leading to fewer and harder bowel movements. Avoid greasy snacks and fast food when you’re backed up.

• Full-fat dairy: Many people find that milk, cheese, ice cream, and custard can make constipation worse. Dairy contains lactose (a sugar) and casein (a milk protein) that are hard for some to digest. Lactose intolerance is a common reason for constipation, and casein can slow digestion even in others. Cutting back on cheese, whole milk, sour cream, ice cream, and heavy yogurt can help. (Once symptoms improve, adding probiotic yogurt back in may actually ease digestion. 

• Eggs: Do eggs make you poop? Eggs are protein-rich but contain little fiber. Eating too many eggs (especially without fibrous foods) can contribute to constipation. The fat in eggs can be binding, and there’s no bulk from fiber. Moderation is key – pair eggs with vegetables or whole grains to balance them.

• Sugary foods: Candy, cakes, cookies, pastries, and sugary cereal tend to be high in sugar and fat but low in fiber. These foods can worsen constipation by providing “empty” calories without moving things through your intestines. If you crave something sweet, opt for fruit instead, which has natural sugars and fiber to help you go.

• Red and high-fat meats: Large portions of beef, lamb, and high-fat poultry (especially with skin) slow digestion. Red meat is very high in saturated fat, which can trigger constipation the way fried foods do. It may also activate the same digestive-brake response mentioned above. If you enjoy meat, choose lean cuts and watch your portion size; combine meat with fiber-rich veggies or grains.

• Unripe bananas: Surprisingly, green bananas can worsen constipation. Unripe bananas are high in resistant starch and tannins, which slow digestion. Ripe (yellow) bananas have more soluble fiber and are easier on the gut. If you’re constipated, it’s safer to avoid green bananas and instead eat other fiber-rich fruits.

Does Peanut Butter Cause Constipation?

Fortunately, peanut butter is not usually a culprit for constipation. In fact, it often helps relieve it. Natural peanut butter is high in healthy fats and fiber, which can stimulate your gut. Dietitians note that the fat content in peanut butter stimulates the gastrocolic reflex (the colon’s response to eating) and its fiber adds bulk to stool. In other words, a spoonful of peanut butter with a meal can actually make you poop more easily. 

The real issue comes with highly processed peanut spreads that have added sugars or hydrogenated oils, which offer less fiber and more binding fat . If you suspect peanut butter bothers you (or if you have an intolerance), switch to a natural variety (only peanuts and salt). Otherwise, enjoy it as a source of healthy calories and fiber – it’s not likely to cause constipation.

How Long Does It Take to Digest Food and Poop It Out?

Everybody’s body is different, but in general, food takes a couple of days to travel through your system. According to the Cleveland Clinic, from bite to bowl, it takes about 2–5 days. 

Here’s a rough breakdown: after eating, food spends about 6–8 hours in your stomach and small intestine as nutrients are absorbed. Then it enters the large intestine (colon), where it typically spends around 36 hours being converted to stool . The remaining time is when your body moves that stool to the rectum until you have a bowel movement. Factors like age, activity level, and diet (especially fiber intake) can speed up or slow down transit time. If digestion is taking too long, upping fiber and water and staying active can help get things moving faster. 

What Are the Home Remedies for Constipation?

There are many natural ways to ease constipation at home. Here are some of the most effective remedies:

• Increase Fiber Intake: Eat more fruits, vegetables, whole grains, legumes and seeds. These are the best foods that make you poop immediately. Fiber adds bulk and softness to your stools, making them easier to pass. Soluble fiber (from oats, nuts, chia, and apples) helps hold water in stool, while insoluble fiber (from wheat bran, and veggies) speeds it through. Increase fiber gradually to avoid bloating, and always drink plenty of fluids with it.

• Stay Hydrated: Dehydration makes stool hard and slow-moving. Drink plenty of water throughout the day. In fact, sparkling water is even more effective at relieving constipation than plain water in some people .

• Prunes or Prune Juice: Prunes are nature’s classic laxative. They’re high in fiber and sorbitol, a natural sugar alcohol that pulls water into the colon, triggering a bowel movement . Drinking prune juice or eating a small handful of prunes can work quickly. 

• Probiotics: Foods like yogurt, kefir, sauerkraut, or kimchi contain live beneficial bacteria that can improve gut motility. Many people ask, is dairy good for constipation? In some cases, yogurt with active cultures can help balance your gut microbiome and ease constipation over time. However, if dairy causes issues for you, a non-dairy probiotic supplement could be a better option. Consistent use of probiotics can make bowel movements more regular in some people.

• Physical Activity: Moving your body is one of the simplest remedies. Even light exercise—walking, cycling, or gentle yoga—stimulates the muscles in your abdomen and colon . Aim for at least 30 minutes of movement most days. Having a regular routine (eating and bathroom timing) and good sleep hygiene also helps train your body to poop regularly.

• Coffee or Tea: A warm caffeinated drink in the morning can be a quick fix. Research shows that caffeinated coffee (even decaf has some effect) stimulates colonic contractions – it can have a stronger laxative effect than drinking water alone . The warmth and caffeine together kick-start your digestive tract. So, if you enjoy coffee or black tea, you may find your morning cup helps you go. (Just watch caffeine intake if you’re sensitive.)

• Stool Softeners and Laxatives: If dietary and lifestyle changes aren’t enough, over-the-counter aids can help. Osmotic laxatives like polyethylene glycol (MiraLAX®) or milk of magnesia draw water into the intestines to soften stool . Stool softeners (such as docusate sodium, e.g. Colace®) are gentle bulking agents that add moisture to stool . Docusate is often recommended as the best stool softener for daily use. Always follow package directions or doctor advice, and use these as needed rather than habitually.

Why Jacked Nutrition?

Jacked Nutrition is built on science-backed formulas and quality ingredients. We offer a wide range of supplements—fiber blends, probiotics, digestive enzymes, and more—specifically designed to support digestive health and regularity. Every product undergoes strict quality testing, so you know what you’re getting. 

Plus, Jacked Nutrition stands behind its products with excellent customer service and a satisfaction guarantee. When you need reliable supplements, Jacked Nutrition is here to help you feel your best with clean, effective products.

FAQs

Why does coffee make you poop?

Coffee stimulates the muscles in your digestive tract. Caffeine triggers the gastrocolic reflex, causing your colon to contract after you eat or drink. Studies show a cup of coffee can increase colonic activity by up to 60% more than water. The warmth of the beverage also helps speed up digestion. In short, coffee makes you poop because it wakes up your gut – it’s like pressing a go button for your bowel movements. 

Are bananas good for constipation?

It depends on ripeness. Ripe bananas are high in fiber and can help relieve constipation, while unripe (green) bananas have resistant starch and tannins that may worsen it. If you're constipated, stick to fully yellow bananas and drink plenty of water. People on a low-FODMAP diet might still need to avoid them.

Does apple juice make you poop?

Yes, in moderation. Apple juice contains sorbitol and fructose, which draw water into the intestines and ease bowel movements. One glass often helps, especially for kids. However, because of its high sugar content, too much can cause cramps or diarrhea. It’s milder than prune juice but still effective.

Is applesauce good for you?

No. Applesauce is high in pectin, a fiber that firms stool, making it better for treating diarrhea. While it’s a healthy food, it won’t relieve constipation. For better results, choose whole apples with skin or apple juice.

Does green tea make you poop?

Yes. Green tea’s caffeine and antioxidants stimulate digestion and encourage bowel movements. It’s a gentler option than coffee — enjoy a warm, unsweetened cup in the morning or afternoon for best results.

When is the best time to drink prune juice for constipation?

Morning is ideal. Drinking 4–8 ounces of prune juice on an empty stomach can quickly stimulate a bowel movement. Daily morning use helps maintain regularity.

How much prune juice should you drink?

Start with ½ cup (4 ounces) once a day. For mild constipation, try two ½-cup servings. Up to 8 ounces may be used if needed, but avoid overdoing it to prevent cramps or diarrhea. Juice with pulp works best.

Does milk cause constipation?

Milk usually does not help with constipation. In fact, for some people — especially children and those sensitive to dairy — milk can make constipation worse. Cow’s milk proteins may slow digestion or irritate the gut, leading to harder stools. If you’re wondering will milk help with constipation, it’s better to consider lactose-free or plant-based alternatives if you notice symptoms.

Does Greek yogurt cause constipation?

Usually not. If you’re asking if Greek yogurt good for constipation, the answer is mostly yes because it’s rich in probiotics that support digestion. However, people sensitive to dairy might still experience issues. Choose plain, probiotic-rich yogurt and drink plenty of water.

Conclusion: 

Constipation is common and usually temporary. By avoiding the wrong foods and trying simple home remedies, you can often feel better fast. Focus on a fiber-rich diet, stay hydrated, and listen to your body’s signals. If needed, supplements like fiber powders, probiotics, or gentle stool softeners can give you extra support. Be patient and kind to yourself – small changes add up. With the right habits and support, you’ll soon be back to feeling comfortable and regular.