Processed Grains (White Rice, White Pasta, White Bread)

White bread, white rice, and white pasta are examples of processed grains and products that are lower in fiber and may cause greater constipation than whole grains. This is due to the removal of the grain's bran and germ during processing.

In particular, fiber, a nutrient that gives stool volume and promotes movement, is found in bran. A higher fiber intake has been associated with a lower risk of constipation in numerous studies. In fact, a recent study found that for every additional gram of fiber ingested daily, constipation risk decreased by 1.8%. Therefore, gradually cutting back on processed grains and increasing the consumption of whole grains may help people who have constipation. Although most people benefit from additional fiber, some people experience the reverse impact. For them, consuming more fiber may aggravate constipation rather than relieve it. It is unlikely that adding extra fiber to your diet will help if you currently consume a lot of whole grains and are constipated. It can possibly exacerbate the issue in some circumstances. If this applies to you, consider gradually lowering your daily consumption of fiber to see if that helps.