Constipation is a common problem where people find it difficult to have bowel movements and is defined as less than three bowel movements per week. If a person has less than one bowel movement per week, they are considered to have severe constipation .
Turkey is a popular, versatile, and nutritious lean protein source. Many people enjoy eating turkey on sandwiches, in casseroles, and of course, at holiday meals. But some wonder if turkey could lead to constipation.
Constipation causes infrequent, difficult bowel movements. Symptoms include bloating, abdominal pain, and passing hard, dry stools. Constipation has many possible causes, including poor diet, inactivity, and certain medications.
So does turkey cause constipation? Here’s what the research says about turkey and constipation.
How Fiber Affects Constipation
Fiber is the indigestible part of plant foods. It adds bulk to stool, absorbs water, and helps food waste pass smoothly through your digestive tract This helps prevent and relieve constipation
Foods high in fiber include fruits vegetables, whole grains beans, lentils, nuts and seeds. Meanwhile, animal foods like meat, eggs and dairy contain no fiber.
Lack of fiber is one of the most common reasons for constipation. Eating a fiber-poor diet allows stools to become hard and difficult to pass.
So eating high-fiber plant foods is key for preventing and relieving constipation. Meat alone doesn’t provide any helpful fiber for bowel regularity.
Turkey’s Fiber Content
Turkey contains no fiber. A 3-ounce portion of roasted turkey breast has 0 grams of fiber. Other common meats like chicken and beef also contain no fiber.
While turkey and other meats lack fiber, they aren’t directly constipating on their own. You can eat turkey without it worsening constipation, as long as your overall diet contains enough fiber from other sources.
Other Factors That Can Cause Constipation
While lack of fiber is the biggest dietary culprit behind constipation, other factors can also be involved:
-
Inadequate fluid intake: Not drinking enough water or fluids can lead to dehydration and constipation. Beverages help keep your digestive system functioning properly.
-
Dairy intake: Some find dairy products like milk, cheese, yogurt and ice cream cause or worsen their constipation. This may be due to lactose intolerance or milk proteins slowing digestion.
-
High-fat foods: Foods high in saturated fat like fatty meats, fried foods, pizza and fast food can slow down digestion and contribute to constipation.
-
Processed foods: Heavily processed foods tend to be low in fiber and high in fat, refined carbs and salt – all factors that can lead to constipation.
-
Sugar alcohols: Sugar substitutes like xylitol, sorbitol and mannitol found in sugar-free foods can have a laxative effect in large amounts, causing diarrhea or constipation.
So while turkey doesn’t directly cause constipation, eating too much of it may displace fruits, vegetables, whole grains and other high-fiber plant foods from your diet. This indirectly increases constipation risk.
Tips for Preventing Constipation When Eating Turkey
You can enjoy turkey without it worsening or causing constipation by:
- Eating plenty of high-fiber foods like fruits, vegetables, whole grains, beans and lentils
- Drinking enough fluids
- Limiting high-fat, greasy and processed foods
- Consuming dairy in moderation if you find it constipating
- Choosing whole food sources of turkey instead of processed turkey like deli meats
Some tips for getting fiber when eating turkey:
- Have a turkey sandwich on whole grain bread packed with veggies like lettuce, tomato, onion and avocado
- Stuff your turkey burger or turkey meatballs with spinach, mushrooms and peppers
- Top turkey tacos with beans, salsa, lettuce, tomato and avocado
- Add turkey to salads along with fruits, nuts and seeds
The Bottom Line
Turkey is a healthy, lean protein that doesn’t directly cause constipation. You can eat turkey without worsening constipation, as long as your overall diet contains adequate fiber.
Aim for 25-30 grams of fiber per day from fruits, vegetables, whole grains, nuts and seeds. Also drink plenty of fluids. Limit dairy, fatty and processed foods if you find they contribute to constipation.
By eating a wholesome, balanced diet with turkey and plenty of high-fiber plant foods, you can help maintain regular bowel movements and prevent constipation.
Subscribe to MedicineNet’s General Health Newsletter
By clicking Submit, I agree to the MedicineNets Terms & Conditions & Privacy Policy and understand that I may opt out of MedicineNets subscriptions at any time.
Many people take iron and calcium supplements because they are trying to stay healthy, but the same supplements could be the cause of constipation. Ideally, a healthy, balanced diet should provide all of the nutrients a person needs.
If your health care provider recommends you take these supplements (for example, people with anemia need iron, and women who are at risk for osteoporosis may need calcium), remember to add foods with additional fiber to your diet to help with constipation.
In large quantities, dairy products, such as milk, cheese, yogurt, and ice cream, can cause many people to become constipated. It could be due to the dairy itself or a combination of things. However, the lactose in dairy can cause increased gas and bloating which can make a person feel even worse if things arent moving through properly.
One study of Iranian children, ages 1 to 13, found that dairy products could be the cause of their constipation. Almost all the children (80%) who eliminated cows milk and milk products from their diet had more regular bowel movements.
From
All those burgers and fries are low-fiber and high in fat. Fried foods contribute to constipation. Not to mention fast foods often dont have much nutritional value on top of it.
Instead of a fast-food burger and fries, try these:
- Make burgers at home from lean ground turkey, or even better, try a veggie patty and put it on a whole-grain wheat bun.
- Sweet potatoes are rich in soluble fiber, with plenty of nutrients, and help relieve and prevent constipation. So, swap traditional French fries for baked sweet potato fries. Leave the skin on because it has the best fiber benefits!
The Constipation is Caused by Lack of Fiber Myth
FAQ
What meat to avoid when constipated?
What is the number one food that causes constipation?
Is turkey meat hard to digest?
Do sugary foods cause constipation?
Sugary foods are associated with high rates of constipation. This may be because sweets and other sugary foods have high amounts of unhealthy fats and lack healthy digestive fiber. Sugar can be found in many products, such as those below:
What foods can cause constipation?
Foods that cause constipation may slow digestion and create hardened stools. To prevent constipation, avoid foods that cause you to become blocked up such as dairy, red meat, and foods that have been processed or fried. Certain medical conditions can make you more likely to get constipated.
Can eggs cause constipation?
Eggs may sometimes be a cause of constipation, especially in aging adults. Eggs are high in fat and low in fiber. If you’re eating too many eggs, the lack of fiber could be the reason you’re getting constipated. Limit egg consumption and add more high-fiber foods to your diet to help improve bowel movements.
Can high-fat meat cause constipation?
Some types of meats can be high in saturated fat and low in fiber, causing difficulty to pass bowel movements regularly. To ease constipation symptoms, it may help to avoid the following high-fat meats: Some people report having constipation after consuming cheese, milk, and other full-fat dairy products.