The British Dietetic Association (BDA) and researchers from King’s College London have released new guidelines based on 75 clinical trials — identifying the most effective foods, drinks, and supplements for relieving chronic constipation.
Up to 1 in 5 adults in the U.S. struggle with chronic constipation, which can cause discomfort, bloating, and reduced quality of life. These new recommendations replace vague advice with proven, practical solutions.
Top 4 Natural Ways to Relieve Constipation
1. Kiwifruit
- Eat 2–3 kiwifruits daily for at least 4 weeks.
- Why it works: High in fiber and actinidin, an enzyme that aids digestion.
- Result: Increases stool frequency and softens consistency.
2. High Mineral-Content Water
- Drink 0.5–1.5 liters per day for 2–6 weeks.
- Why it works: Rich in magnesium and sulfate, which draw water into the intestines.
- Result: Softer stools and easier bowel movements.
3. Rye Bread
- Eat 6–8 slices daily for 3+ weeks.
- Why it works: Naturally high in fiber and improves bowel regularity.
- Result: Fewer episodes of constipation and improved stool quality.
4. Magnesium Oxide (Supplement)
- Take 0.5–1.5 grams per day for 4 weeks.
- Why it works: Relaxes intestinal muscles and attracts water into the bowel.
- Result: Increases stool frequency and comfort.
Limited Evidence
- Probiotics and senna supplements showed only modest or inconsistent benefits in clinical studies.
Why These Guidelines Matter
- They replace “try more fiber” with specific, proven interventions.
- Patients and clinicians can use them confidently to personalize care.
- Even small, daily changes — like adding kiwifruit or magnesium-rich water — can make a big difference.
“These guidelines separate what actually helps from what’s just tradition.”
— Dr. Supriya Rao, Integrated Gastroenterology Consultants
Small changes, such as adding kiwifruit or magnesium-rich water, can lead to significant improvements.
Sources
- Journal of Human Nutrition & Dietetics (2024)
“Evidence-Based Dietary Guidelines for Managing Chronic Constipation” - Neurogastroenterology & Motility (2024)
“Systematic Review and Recommendations on Dietary Interventions for Constipation” - Medical News Today – “Kiwifruit, Rye Bread, and Mineral Water Shown to Ease Chronic Constipation”
- British Dietetic Association (BDA) – Official Guidelines Announcement