What we eat affects constipation and our gut health:
Over the last decade, our diet has changed, and we consume more processed food and less fresh fruits and vegetables. Over the last 8 years chronic constipation prevalence has increased by more than 20% in the United States. [1]
What should we eat?
Fruits and vegetables contribute to bowel regularity not only through their fiber content but also through other components such as sorbitol, water, and polyphenols, which can modulate gut motility and microbiota composition.[2] Randomized controlled trials indicate that certain fruits (e.g., kiwi, prunes) increase stool frequency and improve other constipation-related outcomes.[2]
According to the Dietary Guidelines for Americans [3] adults should consume 2 ½ cups of vegetables per day, 2 cups of fruits per day. You will be able to discuss ways to implement changes in your diet during your treatments with us.
Low intake of vegetables and fruits is associated with increased risk of constipation.
Variety of food is also important:
A sufficient and diverse gut microbiome is essential for maintaining gut health and has a direct impact on constipation. Reduced abundance of beneficial types of microorganisms is associated with impaired colonic motility, decreased short-chain fatty acid (SCFA) production, and increased risk of constipation. Some key microbial metabolites stimulate colonic motility, enhance mucosal barrier integrity, and modulate secretion of gut hormones involved in peristalsis (involuntary, wave-like muscle contractions).[4] Constipation itself can further alter the microbiome, creating a bidirectional relationship.[5] What food should we avoid while dealing with constipation?
According to research, Individuals who are experiencing constipation should avoid chocolate, Bananas and black tea [6]. Highly processed foods, sugary products, and foods high in sodium are associated with increased constipation risk and should be minimized.[6] Individual responses to specific foods may vary, and further research is needed to clarify the role of certain foods in constipation management.
Cow’s milk protein allergy (CMPA) is a recognized cause of constipation in children, particularly those with chronic constipation unresponsive to standard treatments; a cow’s milk elimination diet may improve symptoms in up to 78% of such cases.[5] The association between cow’s milk and constipation is most strongly supported in pediatric populations, and guidelines recommending a trial of cow’s milk elimination for children with persistent constipation and no alarm features.[8] In adults, evidence for cow’s milk causing constipation is limited, and lactose intolerance typically presents with diarrhea rather than constipation, though constipation may occur in a minority of cases.[9]
High-risk food additives including emulsifiers, artificial sweeteners, preservatives, and certain colorants and nanoparticles, can negatively impact gut health and may contribute or worsen constipation. These additives disrupt gut microbiota composition, reduce beneficial butyrate-producing bacteria, and promote dysbiosis, which impairs colonic motility and mucosal integrity.[2] Emulsifiers and sweeteners have been shown in preclinical and in vitro human models to increase pro-inflammatory bacterial species and decrease microbial diversity, leading to increased intestinal inflammation and altered barrier function.[10] Limiting intake of processed and ultra-processed foods containing these additives is advisable for individuals with constipation or gut health concerns.
How do I know what is inside my food?
Reading every ingredient label at the grocery store can be overwhelming and time consuming.
Fortunately, there is an App that makes it much easier to understand what’s really in your food. The Yuka app lets you scan barcodes on food products and instantly see a clear summary of their ingredients, including any additives and their level of risk. It also suggests
healthier alternatives when available. We encourage using it to mainly decrease low to high-risk additives.
We encourage you to ask us more about practical ways to make gradual, effective dietary changes that can support your digestive healing and complement your treatments here at the clinic.
References
1.https://pmc.ncbi.nlm.nih.gov/articles/PMC4291444/
2. Systematic Review and Meta-Analysis: Foods, Drinks and Diets and Their Effect on Chronic Constipation in Adults. Van Der Schoot A, Katsirma Z, Whelan K, Dimidi E. Alimentary Pharmacology & Therapeutics. 2024;59(2):157-174. doi:10.1111/apt.17782.
3. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
4. Gut Microbiota: A New Avenue to Reveal Pathological Mechanisms of Constipation. Yang L, Wang Y, Zhang Y, et al. Applied Microbiology and Biotechnology. 2022;106(21):6899-6913. doi:10.1007/s00253-022-12197-2.
5. Analyzing the Causal Relationship Between Gut Microbiota, Metabolites, and Constipation: A Mendelian Randomization Study. He M, Wang S, Zhang J, Zheng Y. Medicine. 2025;104(38):e44542. doi:10.1097/MD.0000000000044542. References
6. The Perceived Effect of Various Foods and Beverages on Stool Consistency. Müller-Lissner SA, Kaatz V, Brandt W, Keller J, Layer P. European Journal of Gastroenterology & Hepatology. 2005;17(1):109-12. doi:10.1097/00042737-200501000-00020.
7. Dietary Patterns and Incident Chronic Constipation in Three Prospective Cohorts of Middle- And Older-Aged Adults. Wang Y, Kuo B, Berschback M, et al. Gastroenterology. 2025;:S0016-5085(25)00959-X. doi:10.1053/j.gastro.2025.06.020.
8. Constipation and Cow’s Milk Allergy: A Review of the Literature. Miceli Sopo S, Arena R, Greco M, Bergamini M, Monaco S. International Archives of Allergy and Immunology. 2014;164(1):40-5. doi:10.1159/000362365.
9. Can Lactose Intolerance Be a Cause of Constipation? A Narrative Review. Leszkowicz J, Plata-Nazar K, Szlagatys-Sidorkiewicz A. Nutrients. 2022;14(9):1785. doi:10.3390/nu14091785.
10. Ultra-Processed Foods and Food Additives in Gut Health and Disease. Whelan K, Bancil AS, Lindsay JO, Chassaing B. Nature Reviews. Gastroenterology & Hepatology. 2024;21(6):406-427. doi:10.1038/s41575-024-00893-5.