Is kiwi one of your go-to fruits? If not, it might be time to add it to your shopping list.New dietary guidelines from the British Dietetic Association (BDA), released this week, recommend kiwis, rye bread, and certain supplements as effective ways to ease symptoms of chronic constipation — without relying on medications.
These are the first evidence-backed dietary recommendations focused on managing constipation through food, marking a significant shift away from pharmaceutical-based treatments.
According to the American College of Gastroenterology, around 16% of adults worldwide experience chronic constipation, leading to over 2.5 million doctor visits annually in the U.S. alone.
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A New Approach Beyond Medication
Dr. Eirini Dimidi, one of the lead authors and a nutrition science professor at King’s College London, said that previous constipation management largely emphasized laxatives and prescription drugs.
“Earlier guidance on diet was vague — like ‘eat more fiber’ or ‘drink more water’ — but there wasn’t strong research to support those claims,” she explained.
To strengthen the evidence, researchers analyzed multiple clinical trials and evaluated which food-based strategies effectively improve bowel health. Their findings were published jointly in the Journal of Human Nutrition & Dietetics and Neurogastroenterology & Motility.
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What Exactly Is Chronic Constipation?
Constipation is typically defined as having fewer than three bowel movements per week. When this persists for more than three months, it’s considered chronic.
Symptoms vary widely and may include:
- Hard or lumpy stools
- Abdominal discomfort
- Nausea and bloating
- In severe cases: blood in stool, fever, or vomiting
The condition can result from diet, lifestyle, certain medications, or underlying illnesses. It’s not confined to one group—children, adults, and older adults are all affected.
“Constipation impacts everything from mood to mobility,” said Sue-Ellen Anderson-Haynes, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. “People often feel too bloated or uncomfortable to even stay active.”
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Traditional Treatments and New Evidence
Historically, chronic constipation has been treated with fiber supplements such as psyllium, hydration, and laxatives like bisacodyl or senna.
Dr. William Chey, gastroenterology professor at the University of Michigan, noted that most American guidelines still rely heavily on medication-based solutions.
Interestingly, while a high-fiber diet is often praised for general digestive health, Dimidi’s team found that its direct link to constipation relief remains unclear.
“There’s strong evidence for fiber’s role in overall gut health,” she said, “but not enough to confirm it as a cure for constipation.”
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The New Dietary Recommendations
The updated BDA guidelines recommend several dietary and supplement-based strategies:
- Kiwis: Eating three kiwis per day, with or without skin, has been shown to improve stool regularity.
- Probiotics: Specific strains, including B. lactis and Bacillus coagulans Unique IS2, may improve gut function after four weeks of use.
- Fiber Supplements: Taking over 10 grams daily (like psyllium) can enhance stool frequency and reduce straining. Start small and increase gradually.
- Magnesium Oxide: A daily intake of 0.5–1.5 grams can help soften stool and ease abdominal discomfort.
- Rye Bread: Consuming 6–8 slices daily can also help with bowel frequency, though this may be difficult for some people to maintain.
- High-Mineral Water: Drinking 0.5–1.5 liters of mineral-rich water daily supports gut function — especially due to its magnesium content, a natural laxative.
Dr. Chey, who reviewed the findings, noted that while probiotics can vary in effectiveness depending on one’s gut microbiome, the new guidelines “offer a valuable roadmap” for those seeking natural solutions.
Empowering Patients Through Evidence
Dimidi hopes these findings will empower both patients and clinicians to take a more personalized, nutrition-based approach.
“Our goal is to ensure people with chronic constipation can access evidence-based guidance and take control of their symptoms,” she said.
For many, these new guidelines could mean less reliance on laxatives and more confidence in using food as medicine.