Five unexpected foods that ease chronic constipation, says UK study

Chronic constipation is a common problem that affects many people. It happens when the bowel movements become infrequent, hard, or difficult to pass. People with constipation often feel bloated, heavy, and uncomfortable. Over time, this condition can affect overall health and quality of life. Doctors and dietitians recommend dietary and lifestyle changes as the first step to manage constipation before relying on medications.

A recent study and guidelines by the British Dietetic Association highlight the benefits of certain everyday foods that can improve bowel movements and support gut health. These foods work in different ways: some soften the stool, some increase its bulk, and some help the muscles of the gut move food along efficiently. The aim is to provide natural ways to relieve constipation and reduce dependence on medicines.

Dietitian Eirini Dimidi, lead author of the guidelines, notes that most advice for chronic constipation usually focuses on medications. However, dietary strategies can be very effective if used consistently. Regular consumption of the right foods can improve symptoms and support long-term gut health.

Foods that can help relieve constipation

Kiwi
Kiwi is a fruit rich in both soluble and insoluble fibre, which helps in softening stool and improving gut movement. It also contains an enzyme called actinidin that encourages muscle contractions in the intestines. Studies show that people with chronic constipation who eat kiwi regularly often experience more frequent bowel movements.

You can eat one or two kiwis daily, either with or without the skin, depending on your tolerance. Kiwi can be added to breakfast cereals, yoghurt, smoothies, or eaten on its own as a snack. Consistent intake may gradually improve digestion and relieve constipation symptoms.

Rye bread
Whole-grain rye bread contains soluble fibre that absorbs water and increases stool bulk, helping the gut push stool through more easily. Research shows that rye bread can be more effective than many other fibre-rich foods.

Incorporate rye bread into your daily meals by replacing part of your regular bread. You can make rye toast, sandwiches, or even include rye flour in baked recipes. This simple change can have a significant impact on regularity.

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Magnesium-rich water and supplements
Magnesium helps relax the gut muscles and draws water into the intestines, making stool softer and easier to pass. Mineral water with higher magnesium content is recommended over plain tap water for people struggling with constipation.

Drinking mineral water daily can support bowel regularity. In some cases, doctors may suggest magnesium supplements, such as magnesium oxide. However, these should be taken under medical supervision to avoid overuse or side effects.

Probiotics and fibre supplements
While dietary sources should be prioritized, certain fibre supplements like psyllium and specific probiotic strains can provide additional support. Probiotics help balance gut bacteria, which can improve digestion and bowel movements. Fibre supplements add bulk and soften stool when dietary fibre is insufficient.

Use these supplements as part of a balanced diet rather than relying on them alone. Consult your doctor for the right type and dosage to ensure effectiveness and safety.

Prunes and dried fruits
Prunes, raisins, and dried apricots are traditional remedies for constipation. They contain fibre and natural sugars like sorbitol that draw water into the intestines, helping stool pass more easily.

Add dried fruits to meals or enjoy them as snacks, but be mindful of sugar content. Overconsumption may cause digestive discomfort, so moderation is important. Consistent intake can gradually improve bowel regularity.

Practical tips for managing constipation

In addition to eating these foods, maintaining a healthy lifestyle is crucial. Drink plenty of water throughout the day to keep stools soft. Exercise regularly to stimulate gut movement. Avoid long periods of sitting or inactivity, which can worsen constipation.

Tracking bowel movements and noting any changes in digestion can help identify triggers or foods that cause discomfort. Early recognition of chronic constipation and implementing dietary strategies can prevent complications such as haemorrhoids or abdominal pain.

Dimidi emphasizes that the guidelines are designed to empower both patients and clinicians. People suffering from constipation can now access evidence-based information and take active steps to improve their condition. Clinicians can provide personalised advice based on these guidelines, helping patients manage constipation effectively.

Chronic constipation can affect daily life and overall health, but simple dietary changes can make a significant difference. Kiwi, rye bread, magnesium-rich water, fibre supplements, and prunes or dried fruits are proven to improve bowel movements. Along with proper hydration, exercise, and monitoring, these foods can support gut health and relieve constipation naturally. Early intervention, consistent dietary changes, and professional guidance can help people take control of their symptoms and improve quality of life.