10 Foods That Can Make Constipation Worse

When you or your child is dealing with constipation, what you eat matters. While some foods support healthy poops, others make stool harder, slower, or more painful to pass. The goal is not to avoid these foods forever. It is to understand which ones can trigger problems so you can enjoy them in moderation and build a healthier daily routine.

These are the foods that most often make constipation worse in kids and adults, based on what I see in my GI practice every day.

1. Cheese and Other Dairy Products

Dairy is a common culprit for constipation. Cheese, whole milk, sour cream, and ice cream can slow motility and make stool firmer. Some people are more sensitive than others. If constipation is severe, try cutting back and choose yogurt with live cultures instead.

2. Bananas That Are Not Fully Ripe

Unripe or slightly green bananas are high in resistant starch, which slows the gut. Ripe bananas are usually fine, but firm or green ones can make constipation worse, especially for kids.

3. White Bread, Pasta, and Rice

Refined grains are low in fiber and can slow digestion. You do not need to avoid them completely. Just balance them with higher fiber foods like whole grain bread, brown rice, or quinoa.

4. Fried Foods

Fried foods slow the stomach and intestines because they are heavy and harder to digest. Fast food, fried chicken, fries, and funnel cakes often trigger constipation and belly discomfort.

5. Processed Snacks

Chips, crackers, pretzels, and other dry, salty snacks lack fiber and absorb water from the gut. This makes stool harder and more difficult to pass. Adding fruit or water rich foods can help balance this out.

6. Chocolate

For some people, chocolate slows motility and makes stool firmer. It affects everyone differently. If constipation is an issue, keep chocolate as an occasional treat and focus on gut friendly snacks instead.

7. Red Meat

Red meat is dense, low in fiber, and digests slowly. Eating it often can lead to heavier stools and slower bowel movements. Try mixing in plant based proteins like beans or lentils throughout the week.

8. Too Much Peanut Butter

Peanut butter is nutritious but sticky and low in fiber. Eating large amounts without enough water or high fiber foods can worsen constipation, especially in kids who love peanut butter snacks.

9. Low Fiber, High Sugar Foods

Pastries, cookies, white bread sandwiches, and sugary cereals digest quickly and leave the gut with very little fiber to form soft stools. Pair these foods with fruit or a small glass of water to make them easier on the gut.

10. Excessive Milk or Formula for Toddlers

Toddlers who drink large amounts of milk or formula often struggle with constipation. Milk can crowd out higher fiber foods. For toddlers older than one year, keep total milk intake around 16 to 24 ounces per day unless instructed otherwise by a provider.

What To Do Instead

You do not have to eliminate these foods. The key is balance.

Try pairing low fiber foods with options that help the gut, such as:

Kiwi
Pears
Oatmeal
Berries
Chia seeds
Leafy greens
Water rich fruits

If constipation is ongoing, the safest approach is to build a realistic routine that includes hydration, regular toilet time, and daily movement.

When To Talk With a GI Provider

Reach out for help if constipation:

Lasts more than two weeks
Causes pain or withholding
Leads to very large or hard stools
Creates fear of pooping or accidents
Does not improve with daily changes

There are effective treatment plans that can help your child or your family feel better.

You Can Improve Constipation With Simple Steps

Knowing which foods help and which foods make constipation worse gives you more control over your gut health. Start with small changes, keep routines simple, and listen to your body.

You are doing a great job.
– Renee, GI Nurse Practitioner

10 Foods That Can Make Constipation Worse