How to Deal With Constipation When You Have Celiac Disease

Time to get things moving again!

Constipation is a common symptom of celiac disease—but once you go gluten-free, it may not disappear. Even if you had no trouble going to the bathroom before your diagnosis, you may find constipation to be a new struggle once you’re on a gluten-free diet.

In fact, as I reported previously—and as documented by Beth Israel Deaconess Medical Center—celiacs often become constipated post-diagnosis since the gluten-free diet tends to be low in fiber, a necessary nutrient for keeping you regular.

So, what can you do if you’re dealing with celiac constipation? I chatted with Jamie Baham, RDN, LD, a cancer prevention dietitian and the owner of Ladybug Nutrition, for insights into why you might be constipated after going gluten-free and how to find celiac constipation relief.

Table of contents:

• Celiac constipation 101

• Causes of celiac constipation

• How to deal with celiac constipation

Constipation is a common celiac symptom—before and after diagnosis.

Celiac constipation 101

First things first: Let’s explain what constipation is. According to Mayo Clinic, constipation is defined as a problem with being able to poop. Typically, constipated people poop less than three times a week or have trouble pooping. (While bowel movement patterns vary by individual, in general, it’s normal to poop anywhere from three times a week up to three times a day.)

How can you tell if you’re actually constipated? Per Mayo Clinic, you’ll know you’re constipated if you poop less than three times a week; your poop is hard, dry, or lumpy; you have to strain or you have pain when trying to go to the bathroom; or it feels like you haven’t completely emptied when you go to the bathroom.

Mayo Clinic notes that you should see a doctor if your symptoms last longer than three weeks. You should also schedule an appointment if your symptoms interfere with your everyday activities; there are other changes to the shape or color of your poop; or you notice blood in your poop or when you wipe.

Causes of celiac constipation

So, you went gluten-free after receiving your celiac diagnosis and thought your GI issues would be behind you. Not so fast—celiac constipation is real, and it’s something many of us (myself included!) experience.

Why is that? It’s simple: “Removing wheat and other grain products can lead to a decrease in dietary fiber, which may result in constipation,” explains Baham. Multiple studies (including this recent one out of Clemson University) show that gluten-free packaged items contain less fiber than their wheat-based counterparts.

There are also other common causes of constipation that, while not directly related to celiac disease, could still affect you. Travel (which can disrupt your regular schedule), stress, neurological or metabolic conditions, and the introduction of new medications can all lead to constipation too, says Baham.

Not drinking enough water or exercising enough can also contribute to constipation; so can pregnancy and age, per Johns Hopkins Medicine.

Eating more fiber-rich gluten-free foods—like sweet potato—can help with constipation.

How to deal with celiac constipation

There are a few steps you can take for celiac constipation relief. Here’s what Baham recommends:

Eat more fiber-rich gluten-free foods

“This [celiac constipation] can often be resolved by incorporating fiber-rich, gluten-free foods into the diet along with plenty of water,” says Baham. (More on H20 later!) Some of the best gluten-free foods to eat if you’re constipated include:

Vegetables

Baham is particularly a fan of sweet potatoes. “Sweet potatoes, especially with the skin on, are an excellent source of fiber,” she says. “Try roasting them with a bit of salt, cinnamon, and cayenne if you like it spicy.” A large sweet potato with the skin on has close to 6 grams of fiber.

Fruits

Remember how your grandparents swore by prunes for relieving constipation? They weren’t wrong, says Baham. “Prunes contain both insoluble and soluble fiber,” she notes, explaining that soluble fiber forms a gel-like substance in the gut, making it easier to go.

“They are a natural osmotic laxative containing the fibers pectin, cellulose hemicellulose, and lignin,” she adds. A serving of five prunes contains 3 grams of fiber. Apricots and mangos are also great sources of soluble fiber, says Baham.

Beans, legumes, nuts, and seeds

Baham suggests eating beans as tolerated, legumes, nuts, and seeds to up your fiber intake and ease constipation. “Flax seeds are an excellent source of fiber,” she says. “I like to add them to my smoothies or gluten-free oatmeal.”

Speaking of oatmeal, Baham says it’s “a great source of soluble fiber aiding in digestion.” If you have celiac disease, make sure you choose oatmeal that’s either certified gluten-free or specifically states gluten-free oats in the ingredients. I use these gluten-free oats from Zego.

Gradually increase your fiber intake

While eating more fiber is a great way to relieve celiac constipation (and prevent it from happening in the first place), you don’t want to overload your body with too much of it at once as this can actually cause GI pain.

“Whenever introducing fiber of any kind, it’s always important to note that a gradual increase in fiber versus initiating at a large dose will reduce the risk of abdominal bloating and discomfort,” notes Baham.

Drink plenty of water

Dehydration can contribute to constipation—so it’s essential you’re prioritizing hydration. Especially when increasing your fiber intake, don’t forget to drink water.

“Fiber will increase stool, which is what you want, but if you increase stool without water, you’re increasing a hard stool and worsening constipation,” explains Baham. “Staying hydrated is very important, so don’t forget that water bottle.”

I just bought myself a Stanley Cup to get myself to drink more water during the day.

Work with a registered dietitian

Finally, a trained professional can be a big help when it comes to managing celiac constipation.

“Working with a registered dietitian nutritionist (RDN) can provide customized and tailored tips to safely increase your fiber intake,” says Baham.

Read my guide to getting more fiber on the gluten-free diet for more advice:

Have you dealt with celiac constipation? What are you go-to remedies? Drop a comment and let me know!

Sources

• Jamie Baham, RDN, LD, a cancer prevention dietitian and the owner of Ladybug Nutrition

• Celiac Disease Foundation. Symptoms of Celiac Disease. https://celiac.org/about-celiac-disease/symptoms-of-celiac-disease/

• Mayo Clinic. Constipation. https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253

• Plant Foods for Human Nutrition. Gluten-free Diet, a Friend or a Foe, an American Perspective. https://link.springer.com/article/10.1007/s11130-024-01264-w

• Johns Hopkins Medicine. Constipation. https://www.hopkinsmedicine.org/health/conditions-and-diseases/constipation

• USDA Food Data Central Food Details. Sweet potato, cooked, baked in skin, flesh, without salt. https://fdc.nal.usda.gov/food-details/168483/nutrients

• WebMD. Prunes: Are They Healthy? https://www.webmd.com/diet/prunes-health-benefits

• Stanford Health Care. Flax Facts. https://stanfordhealthcare.org/medical-clinics/cancer-nutrition-services/recipes/flax-facts.html

• Healthline. The 9 Healthiest Beans and Legumes You Should Try. https://www.healthline.com/nutrition/healthiest-beans-legumes

• National Library of Medicine. Constipation. https://www.ncbi.nlm.nih.gov/books/NBK513291/

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