New Study Reveals That This Popular Diet May Make It More Difficult for You to Have a Bowel Movement

Recent research highlights how different diets influence bowel regularity, suggesting that some common eating habits could make constipation more likely.

While fiber intake and proper hydration remain crucial for digestive health, the overall quality of your diet also plays a significant role. Studies repeatedly examine patterns such as the Mediterranean diet, plant-based diets, anti-inflammatory eating plans, and the Western diet.

The Western diet, rich in processed foods, red meats, high-fat dairy, and salt, and low in fresh fruits, vegetables, and whole grains, is widely consumed, particularly in the U.S. Although convenient, it has several drawbacks for gut health. Constipation affects roughly 16% of American adults and can involve hard stools, straining, and the sensation of incomplete bowel movements.

Study Overview

Researchers analyzed data from nearly 96,000 participants across three long-term studies: the Nurses' Health Study, Nurses' Health Study II, and the Health Professionals Follow-Up Study. Participants included over 27,000 older women, 55,000 middle-aged women, and 12,000 men. Detailed dietary questionnaires were completed every four years, allowing researchers to track eating habits over 2530 years.

Dietary patterns were scored for Mediterranean, plant-based, low-carbohydrate, Western, and inflammatory diets. Participants health behaviors, medical conditions, and constipation symptomsdefined as experiencing constipation for at least 12 weeks in a yearwere also tracked.

Key Findings

The research identified clear links between diet types and constipation risk. Following a Mediterranean diet was associated with a 16% lower likelihood of developing constipation, while a plant-based diet reduced the risk by 20%. These benefits were observed even after accounting for fiber intake.

In contrast, high adherence to Western or inflammatory diets increased constipation risk by 22% and 24%, respectively. Low-carbohydrate diets did not show a statistically significant relationship with constipation.

It is important to note that participants were primarily older, white healthcare professionals, so results may not be fully generalizable to other populations. As an observational study, it identifies associations rather than proving direct causation.

Practical Implications

For better digestive health, gradually increasing intake of fruits, vegetables, and whole grains can be beneficial. Adults are recommended to consume 2534 grams of fiber per day and maintain adequate hydration.

Mediterranean and plant-based diets emphasize vegetablesincluding leafy greens, broccoli, and tomatoesnuts, legumes, and healthy fats like olive oil. These foods provide fiber as well as compounds that support gut health and reduce inflammation.

Individuals experiencing constipation may benefit from incorporating more plant-based meals, nuts, beans, and olive oil while reducing processed foods and refined grains common in Western diets.

Conclusion

The study underscores that overall dietary patterns, not just individual nutrients, impact constipation risk. Mediterranean and plant-based diets may offer protection, while Western and inflammatory diets could increase the likelihood of chronic constipation. Consulting a registered dietitian can help tailor a balanced, gut-friendly eating plan.

Author: Maya Henderson