Follow a Low FODMAP Diet and Limit Dairy in Your Diet
A low FODMAP diet is often recommended for people with irritable bowel syndrome. If your constipation is caused by this condition, following a FODMAP diet may help [10] in reducing the symptoms. FODMAP means fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
When following this diet, it is best to eliminate as many of this type of food as you can from your diet first. Slowly reintroduce the types you can tolerate well.
Dairy may disrupt your gut motility and cause constipation [11] if you are allergic to it. This does not apply to every constipated person, usually only lactose intolerant adults and children intolerant to the proteins in cow milk.
If you observe any link between your constipation symptoms and dairy consumption, you should consider limiting how much dairy you consume. See if your symptoms improve after this and speak to your doctor. You may need to replace most of your dairy with other types of nutritional foods.