Does Yogurt Cause Constipation

If you’re dealing with occasional constipation, upping your fiber intake for a few days to get back onto a more normal-for-you bowel movement schedule can be sufficient.

Constipation

Diet can contribute to the management of constipation, mainly by ensuring an adequate intake of fibre-rich foods and liquids. Contrary to popular belief, there is no evidence supporting the myth that cheese causes constipation. In fact, some research is now suggesting that certain fermented dairy products, such as yogurt, may be helpful in alleviating constipation.

Constipation is an uncomfortable, but common condition that occurs when stools become infrequent (twice a week or less) or are difficult to pass. 1,2 Other symptoms, such as abdominal discomfort, cramping, and bloating may accompany constipation. 1,2 Constipation can have several causes, such as certain medications or supplements, changes in routine, gastrointestinal disorders, health conditions, and lifestyle habits, such as a lack of physical activity or diet. 1-3 For most people, constipation will be a minor, temporary inconvenience. 1,3 However, prolonged or recurring episodes of constipation should be discussed with a healthcare practitioner.

In practice

• Constipation is a common condition that can be caused by a multitude of factors, such as certain medications or supplements, changes in routine, gastrointestinal disorders, and lifestyle habits, such as a lack of physical activity or diet.
• It is widely agreed upon that no specific food will singlehandedly cause constipation.
• An overall lack of fibre and water in the diet are common contributors to the development of constipation.
• There is no evidence to support that milk products, specifically cheese, have any negative impacts on digestive function and bowel habits.
• Increasing evidence is supporting the benefits of fermented dairy on constipation. However, more research is needed.

Diet and constipation

It is widely agreed upon that no specific food will singlehandedly cause constipation. 1,4 Rather, it is an overall lack of fibre and water in the diet that are common contributors to the development of constipation. 1,2,4 Consequently, general dietary advice for constipation includes consuming enough liquids and favouring foods that are rich in fibre, such as fresh vegetables and fruits, whole-grains, nuts, and legumes. 1,5 It is recommended to increase fibre gradually to allow the digestive system to adapt and increase water consumption accordingly. 1

Dairy and constipation

Debunking certain myths. A prevalent myth is that dairy products, specifically cheese, cause constipation. However, there is no evidence to support that cheese has any negative impacts on bowel habits, including intestinal transit time. 6,7 While it is true that cheese does not naturally contain fibre, its role as a part of a balanced diet is mainly to supply energy, protein, and many important micronutrients. Balancing the consumption of cheese and other milk products with more whole plant foods may promote regularity without compromising the intake of other important nutrients. Boosting fibre intake can be accomplished by increasing the amount of high-fibre foods or by making strategic substitutions (i.e., swapping refined grain products for whole-grain versions). 8

Fermented dairy. Emerging evidence is now suggesting that certain fermented dairy products, such as probiotic yogurt, may help alleviate constipation. 9-11 A meta-analysis of 14 studies found that probiotics, many of which in the form of yogurt or fermented milk, reduced gut transit time and improved stool consistency. 10 A systematic review of 108 studies found fermented dairy products had benefits on digestive regularity in several settings. 9 These findings are supported by an earlier systematic review of five randomized clinical trials, including 377 subjects, which associated probiotics, several of which were in the form of probiotic yogurt, with improved outcomes related to constipation. 12 However, while these results may be promising, more research to elucidate the benefits of specific probiotics strains is needed. 9,11,13

References

1. National Institute of Diabetes and Digestive and Kidney Diseases. 2018. Constipation. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation. Accessed August 4, 2021.
2. Andrews CN and Storr M. The pathophysiology of chronic constipation. Canadian Journal of Gastroenterology 2011;25:16B-21B.
3. Tack J et al. Diagnosis and treatment of chronic constipation–a European perspective. Neurogastroenterology and Motility. 2011;23:697-710.
4. Canadian Digestive Health Foundation. 2021. Constipation. https://cdhf.ca/digestive-disorders/constipation/what-is-constipation/. Accessed August 2, 2021.
5. Lindberg G et al. World Gastroenterology Organisation global guideline: constipation—a global perspective. Journal of clinical gastroenterology 2011;45:483-7.
6. Aslam H et al. Associations between dairy consumption and constipation in adults: A cross-sectional study. Nutrition and health 2021. doi: 10.1177/02601060211004784.
7. Mykkänen HM et al. Effect of cheese on intestinal transit time and other indicators of bowel function in residents of a retirement home. Scandinavian journal of gastroenterology 1994;29:29-32.
8. Heart and Stroke Foundation. 2021. Fibre and Whole grains. https://www.heartandstroke.ca/healthy-living/healthy-eating/fibre-and-whole-grains. Accessed August 4, 2021.
9. Savaiano DA and Hutkins RW. Yogurt, cultured fermented milk, and health: A systematic review.Nutrition reviews 2021;79:599-614.
10. Dimidi E et al. The effect of probiotics on functional constipation in adults: a systematic review and meta-analysis of randomized controlled trials. The American journal of clinical nutrition 2014;100:1075-1084.
11. Zhang C et al. Meta-analysis of randomized controlled trials of the effects of probiotics on functional constipation in adults. Clinical Nutrition 2020;39:2960-2969.
12. Chmielewska A and Szajewska H. Systematic review of randomised controlled trials: probiotics for functional constipation. World journal of gastroenterology: WJG 2010;16:69-75.
13. Wen Y et al. The efficacy and safety of probiotics for patients with constipation-predominant irritable bowel syndrome: A systematic review and meta-analysis based on seventeen randomized controlled trials. International Journal of Surgery 2020;79:111-119.

Foods for Constipation

If you are experiencing constipation ― difficult or infrequent bowel movements ― what you eat can make a difference. Certain foods can help bring about relief, while others can make the problem worse.

Here are an expert dietitian’s insights on foods that help with constipation and foods to avoid when constipated.

Diet and Constipation

Constipation can be occasional or chronic, and causes range from a sedentary lifestyle to gastrointestinal conditions such as irritable bowel syndrome. But in almost every case of constipation, food is an important factor.

Fiber is a major component of foods that relieve constipation, and of poop itself. In addition to adding bulk to the stool, fiber and high-fiber recipes provide other digestive benefits:

• Fiber supports the microbiome: the healthy balance of bacteria in the digestive tract.
• Fiber also helps gut motility: the coordination of muscle contractions in the intestines that push food along the digestive process.

Foods High in Fiber

There are two types of fiber found in food: soluble fiber and insoluble fiber. Foods rich in one or both kinds can relieve both occasional and chronic constipation.

Insoluble Fiber

Insoluble fiber is what we think of as roughage. This is the material from food that your body cannot break down in digestion, so it leaves the body pretty much as it goes in.

Foods high in insoluble fiber include:

• Skins and seeds of fruits and vegetables
• Popcorn
• Leafy greens
• Nuts
• Dried fruit

Soluble Fiber

Soluble fiber, on the other hand, is a type of fiber that dissolves in water. When dissolved in water in the digestive tract, soluble fiber forms a gel that adds bulk. The gel also acts as a natural stool softener, making bowel movements easier and more comfortable to pass.

Soluble fiber can be found in:

• Whole grains
• Apples
• Bananas
• Cooked vegetables
• Oatmeal

Some of the recommended foods for constipation include both types of fiber. For example, potatoes and apples have soluble fiber inside, and insoluble fiber in the outer skin.

Eat more fiber to relieve constipation.

If you’re dealing with occasional constipation, upping your fiber intake for a few days to get back onto a more normal-for-you bowel movement schedule can be sufficient.

For chronic constipation, consider consulting with a dietitian who can help you create a more fiber-rich, long-term eating plan. A typical approach works up to 25–30 grams of fiber a day for women and 30–38 grams for men.

Increase fiber gradually.

But, the experts advise, when making dietary changes, easy does it.

If you are used to eating a diet low in fiber, incorporating a lot of fiber all at once can cause gastrointestinal symptoms such as gas, cramping or bloating to actually worsen. The goal is to gradually add in more high-fiber foods so your digestive system has a chance to acclimate.

High- Fiber Recipes

• Skillet Zucchini with Chopped Tomatoes
• Red Beans and Rice
• Roasted Asparagus and Mushrooms with Rosemary
• Pear and Quinoa Salad

Are there foods that make you poop instantly?

Prunes and prune juice live up to their reputation as foods to help constipation due to a unique ingredient.

In addition to fiber, prunes are rich in a naturally occurring sugar alcohol called sorbitol. Sorbitol molecules do not break down in digestion, and when they reach the colon, the body wants to get rid of them, and the reaction can result in a bowel movement.

Apple juice also contains sorbitol, but in lower amounts. For people who don’t like prunes or prune juice, apple juice can be an alternative.

What else helps with constipation? Natural Laxatives, Water and More

In addition to increasing fiber, here are some other strategies.

Sip a hot beverage

People who want fast constipation relief can also try drinking hot beverages, especially caffeinated ones like coffee or regular tea. The temperature of the liquid can speed up digestive motility, and caffeine stimulates the bowels as well.

Use caution with natural laxatives

Commercially available constipation supplements with psyllium husks or guar gum, when used occasionally and as directed, are safe for most people. But use caution when considering other herbal supplements, pills, powders or laxative “teas,” especially for long-term use.

Some of the so-called “natural” or ”herbal” constipation remedies are poorly researched and regulated. Some can cause diarrhea, cramping, bloating and even more serious digestive problems.

Drink more water for constipation

Experts also stress the importance of adequate hydration. Water is essential to helping fiber work its magic.

The large intestine draws water out of the stool before it’s passed out of the body. So if you are dehydrated due to exercise, hot weather, a medical condition or just not drinking enough water, you can end up with hard, dried-out stool that is more difficult to pass.

As you increase your dietary fiber, it’s important to increase your hydration at the same time.

Can exercise help constipation?

Yes: Physical activity is essential. Even if you do not feel like exercising because you are constipated and bloated, moving your body will help you move your bowels.

Foods to Avoid When Constipated

High-fat foods ― those rich in oil, butter and grease ― can contribute to constipation.

If you are chronically constipated, overeating fried food, processed meats, commercially baked goods and other high-fat items may be responsible. Cheese as a particular constipation culprit.

Fats are tricky to digest, and take a long time for the body to break down. Also, most high-fat foods are low in fiber and delay motility.

Q and A: Diet and Constipation

Q. If someone is constipated, does it matter when they eat?

A. There is not much research around this. But the process of eating stimulates the digestive system end to end, so at least theoretically, keeping a regular daily meal schedule could support regular bowel movements.

Q. Are there particular diets that cause constipation?

A. The keto diet, with its high levels of fat, can definitely cause constipation. If you are on a ketogenic diet for health reasons and become constipated, work with a dietitian or doctor to balance your dietary needs with some low-carb fiber sources, such as leafy greens.

The BRAT diet ― bananas, rice, applesauce and toast ― is one dietitians recommend for a range of digestive issues, and it can help with both constipation and diarrhea.

Intermittent fasting can have variable effects on bowel movement regularity since there are so many different schedules to choose from.

If you have questions about constipation and diet or any other aspect of nutrition and how it might affect your health, consult a clinical dietitian or a doctor.

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