Constipation can be uncomfortable and frustrating. If you’re experiencing constipation and also have food allergies, it’s only natural to wonder if there’s a connection. Only your health care team can find the exact cause of your constipation, but it’s worth exploring whether certain foods may trigger or worsen it.

Find out about five foods that may cause constipation and how to get things moving smoothly again.

Are Food Allergies a Cause of Constipation?

Symptoms of constipation include having fewer than three stools per week, which are typically hard or dry. Constipation can cause straining or pain when you go. It may feel like you haven’t passed all the stool when you go.

If you or your child experience these uncomfortable symptoms, you likely want to figure out what’s causing them — and how to solve it. Food allergies or sensitivities may be a culprit.

One MyFoodAllergyTeam member wrote about how they’re working with their doctor to address chronic constipation: “I’m getting a couple of procedures done on Wednesday — an endoscopy and colonoscopy. I hope I will find out what’s going on, like if I’m gluten intolerant or something else.”

Food allergies or food intolerances cause the body to react to specific foods. In some cases, they can cause inflammation in the gastrointestinal tract. This inflammation can interfere with normal bowel movements, potentially leading to constipation. Inflammation may also cause abdominal pain and diarrhea, similar to how it causes these symptoms in inflammatory bowel disease.

If you suspect that a food allergy or food intolerance is contributing to constipation, it’s important to work with a health care provider, allergist, or dietitian. They can help identify your specific allergens and create a dietary plan that helps you manage both the allergy and constipation. In the meantime, it may be helpful to review this list of five foods that have been linked to constipation.

1. Processed Grains

Processed grains, like white rice, and foods containing them, such as white bread and refined pasta, are lower in fiber and nutrients than whole-grain versions. This is because processing them removes the bran and germ from the grain. These outer layers contain most of the fiber and nutrient content. Dietary fiber is essential for healthy digestion. It adds bulk to stool and helps it move smoothly through the gastrointestinal tract.

To prevent constipation, it’s better to opt for whole-grain foods brown rice, whole-wheat bread, oatmeal, quinoa, and barley. These high-fiber foods are more likely to support healthy bowel movements. However, if you or your child has an allergy or intolerance to wheat (such as with celiac disease), you’ll want to avoid wheat products in general.

“For the wheat intolerance, avoidance of wheat products is about the only way to manage it,” one MyFoodAllergyTeam member wrote. “If I do eat some by mistake, I just treat the symptoms, such as cramps, constipation, nausea, and fatigue, with over-the-counter meds and lots of water to flush it through my system ASAP. Normally it takes about three days, and then I feel much better on the fourth day.”

2. Dairy Products

Dairy products, like cheese, milk, and ice cream, are often low in fiber and high in fat. This can slow down digestion. The lack of fiber means there’s less bulk to help move stool through the intestines, which can lead to constipation. If you are lactose intolerant, consuming dairy can lead to symptoms like bloating and constipation.

If dairy products are contributing to your constipation, consider switching to plant-based alternatives like almond milk, soy yogurt, or dairy-free cheese. These can be easier on the digestive system. They also often contain fiber. Adding more high-fiber foods like fruits, vegetables, and whole grains to your diet also can help alleviate constipation. Try pairing dairy products with fruits or vegetables, like adding berries to yogurt.

3. Meat

Meat, particularly red meat, may contribute to chronic constipation. It’s high in protein and fat but lacks fiber, which is essential for healthy digestion. High-fat diets, especially saturated fats found in red meat, have been associated with higher rates of constipation. Large portions of meat can overwhelm the digestive system and make constipation more likely.

To reduce the risk of constipation, balance meat with plenty of fiber-rich foods like beans, lentils, or tofu. If you’re going to enjoy something like steak, eat a recommended portion size and pair it with some vegetables, like a side salad.

4. Convenience Foods

Ready-made meals, microwavable dinners, frozen pizzas, and packaged snacks are low in fiber and high in sodium. This can dehydrate your stool and make constipation worse. The lack of fresh vegetables, fruits, and whole grains in these foods can also slow digestion.

One of the best ways to control the amount of nutrients and fiber in your meals is to make your own. Try batch-cooking your own meals and freezing them for later. Preparing fresh, homemade meals with a variety of vegetables, lean proteins, and whole grains will provide more fiber and nutrients. This can help digestion and prevent constipation.

5. Legumes

Legumes, such as beans, lentils, chickpeas, and peas, are generally known for being high in fiber, which helps promote healthy digestion and regular bowel movements. However, for some people, legumes can cause digestive discomfort like bloating and gas that might contribute to constipation. Legumes contain oligosaccharides, a carbohydrate that can be difficult to digest. It can contribute to bloating and gas if not cooked thoroughly or if eaten in large amounts.

The key is moderation and proper preparation. Soak dried legumes overnight and rinse them before cooking. This helps to reduce the oligosaccharide content and makes them easier to digest. Be sure to stay hydrated too. Eating more fiber but not drinking enough water can actually worsen constipation.

Tips for Relieving Constipation

Constipation can be caused by many factors, and they often vary from person to person. Finding the solution involves working with your doctor and trying different things to see if they work.

“I use DGL licorice root 500 mg, L-Glutamine 500 mg, aloe, and concentrate tart cherry to relieve irritable bowel syndrome (IBS) or just inflammation — lifesaver for me,” one MyFoodAllergyTeam member wrote. “A nutritionist told me about it. And of course, I avoid whatever I think triggered it. I use food and supplements for constipation and diarrhea. Raw pumpkin or carob will firm you up, and magnesium or Miracle Greens work for me to make me regular.”

Always talk with your doctor before adding any supplements to your diet. Your doctor may also suggest lifestyle changes to help alleviate or prevent constipation. Some people with constipation find the following tips to be useful.

Increase Fiber Intake Slowly

Fiber increases stool bulk. It has digestive health benefits as well. It leads to a more balanced gut microbiome, or healthier bacteria in the digestive tract. Gradually add more fiber-rich foods to your diet, and be sure to also drink plenty of water.

Stay Hydrated

Dehydration can lead to harder stools and worsen constipation. Drink plenty of water throughout the day. Aim for at least eight glasses, according to your activity level, climate, and individual needs.

Exercise Regularly

Physical activity stimulates the muscles in your intestines, helping to move stool through your digestive tract. Incorporate activities like walking, jogging, swimming, or yoga into your daily routine. Even a 15- or 30-minute walk can help.

Go With the Urge

When you ignore the urge to go to the bathroom, your stool remains in your colon longer. This makes your colon absorb more water, making your stool harder and more difficult to pass. Additionally, ignoring the urge can disrupt the natural signals between your brain and bowel.

Talk With Others Who Understand

On MyFoodAllergyTeam, the social network for people or their loved ones with food allergies or intolerances, more than 41,000 members come together to ask questions, give advice, and share their stories with others who understand life with food allergies.

Do you think swapping foods in your diet could help your constipation symptoms? What foods have you found that help get things moving again? Share your experience in the comments below, or start a conversation by posting on your Activities page.