How Is Sugar Related with Constipation?

According to the National Institutes of Health, constipation is a real problem among Americans as about four million Americans suffer from frequent constipation. It has also been estimated that about 2.5 million doctor visits in a year are due to digestive disorders, including constipation. If you are already having bowel problems, then you probably know that what you eat is very important. How about sugar? Is sugar a bad or good thing for constipation?

How Are Sugar and Constipation Related?

Bad Sugar for Constipation

Sweet Beverages

Fluids are very important for a proper functioning of the human body, including the health of your digestive system. Fluids help loosen the stools and make bowel movements easier. However, not every fluid is healthy and appropriate to consume, sweet beverages are not recommended. Instead, you should aim to drink as much water as possible, at least 6 to 8 glasses of water a day in order to keep your body good hydrated.

Fatty Desserts

Cookies, cakes, ice creams and other types of desserts can make your constipation worse. For this reason, fatty desserts should be avoided or they should be consumed in moderation. Instead, there are many other healthier options which you can consume when you are craving for sugar and sweets.

Good Sugar and Constipation


Honey is known for its laxative properties due to its fructose content. Fructose is a natural sugar found in honey but not only which can’t be processed by the digestive system. This means that when fructose reaches the colon, it draws the water as well into the stool, helping this way relieve constipation.

Sweet Fruits

Fruits are healthy and should be part of your everyday meals. Instead of eating chocolates and cookies to satisfy your cravings for sweets, choose sweet fruits, especially fresh and seasonal fruits. Fruits, in general, are rich in fibers so you can choose between berries, melons, watermelon, plums, peaches, apricots, etc.

More Foods That Can Make You Constipated

You already know the relation between sugar and constipation. What about other foods?

Processed Foods

If you have problems with constipation, then you should avoid processed foods as these foods are low in fiber. Fibers are known to help bulk the stool. Drinking plenty of water a day is also very important when dealing with digestive issues.

Meat and Eggs

Different types of food have a different effect on people. However, meat and eggs are known to lead to constipation, especially if you eat a lot of them.

Dairy Products

Milk, cheese, yogurt, ice cream and other dairy products can also lead to constipation if you eat a lot of them. This is especially a problem among children. However, there is no need to completely avoid these products as long as you consume them in moderation.

Other Potentially Constipating Foods

Certain types of food such as chocolate, black tea, bananas, etc., can lead to constipation as well. For this reason, you should limit the amount of chocolate you eat, avoid black tea and bananas.

Foods That Can Help Relieve Constipation

Certain sugar and constipation can work together. Here are other foods that should be part of your daily diet and that do work when it comes to relieving constipation problems:

  • Fruits and vegetables are very healthy and everyone knows it. However, a lot of us rather prefer eating unhealthy foods than vegetables due to various reasons. A person should eat at least 2 cups of fruits a day and about 2 ½ cups of vegetables.
  • Grains instead of eating white rice, white bread or regular pasta, try brown rice, whole grain bread or whole wheat pasta. Multigrain cereals without sugar and low on fat should be part of your daily diet as well.
  • Beans are very healthy and should be part of your diet at least once or twice a week. Bean soups, been stews or even cooked beans added into salads will do the work.
  • Prunes commonly known as dried plums are known for their laxative properties. You can either consume prunes or drink the prune juice, whichever you prefer. It is believed that prunes do wonders when it comes to relieving constipation due to their sorbitol content, a sugar alcohol.
  • Coffee and other hot liquids will help you deal with constipation as they help bowel movement. Coffee is also known to help intestinal muscle contraction. Remember that coffee is a good diuretic as well so it should not be a solution for a long term. Also, try to drink plenty of water in the meantime so you don’t end up dehydrated.
  • Flaxseed and psyllium are both known to help deal with constipation as they bulk up the stool. Drink a cup of warm milk with a teaspoon of flaxseed before you go to bed, or sprinkle it every morning over your cereals. Choose cereals withpsyllium as one of the main ingredients.