People who suffer from chronic constipation have received the first official list of foods and supplements that can help stimulate the digestive tract. Surprisingly, some everyday foods, like kiwi and rye bread, are among them.
The new dietary guidelines, developed by experts at King's College London and supported by the British Dietetic Association, offer evidence-based advice for adults living with the condition, which affects millions of people and can seriously impact quality of life. Until now, clinical guidelines have been limited to vague advice to eat more fibre and drink plenty of water.
But the new report, published simultaneously in two international journals and heralded as a "turning point" in digestive health, shows for the first time which foods and supplements really work and which don't.
After analyzing data from 75 clinical studies, researchers challenged long-held assumptions about constipation, overturning some popular home remedies while singling out others as truly effective.
It was found that consuming two to three kiwis a day for at least four weeks brought about measurable improvements in stool frequency. Rye bread and water with a high mineral content, especially that rich in magnesium and sulfate, also showed a small but significant effect. Psyllium fiber, certain probiotic strains and magnesium oxide supplements also proved beneficial, reports the Telegraph.
Many diets didn't work.
In contrast, some popular approaches were found to lack convincing evidence. Generic high-fiber diets, where patients are simply told to eat more fiber without specifying the source, have not been shown to be effective in clinical studies. Nor have supplements of senna, a plant-based laxative commonly used for chronic constipation, been shown to be effective.
The authors emphasize that their findings constitute "a promising step forward" in helping people manage their own symptoms through nutrition, as well as in improving the care provided by doctors, nurses and dietitians.
Dr. Eirini Dimidi, lecturer in nutritional sciences at King's College London and lead author of the guidelines, said:
“Chronic constipation can have a major impact on a person’s daily life. For the first time, we have provided guidance on dietary approaches that can actually help, as well as on nutritional advice that is not evidence-based. The ability to improve this condition through dietary changes would enable people to better manage their symptoms and, hopefully, improve their quality of life.”
Constipation affects one in six adults and is the leading reason for visits to the GP and use of over-the-counter medicines. Researchers say the new guidelines will make it easier for doctors to provide personalised advice based on specific symptoms such as frequency, consistency or difficulty passing stool, rather than a “one size fits all” approach.
Dr. Dimidi added that, while some foods and supplements show clear effects, the quality of existing research remains limited, as many studies are small and focus on specific ingredients, rather than overall nutrition.
"Eating high-fiber foods has many benefits for overall health. However, our guidelines show that there is insufficient evidence that it specifically helps with constipation. Instead, our research reveals new dietary strategies that may actually help patients," she said.
Magnesium oxide softens stools
Among the most effective ingredients identified was magnesium oxide, a mineral supplement that, in studies, increased stool frequency by nearly four times per week compared to placebo, softened consistency, reduced difficulty, and improved quality of life.
Kiwi, already known as a natural digestive aid, showed smaller but clear benefits, even outperforming traditional fiber supplements like psyllium in some measurements.
Rye bread, often recommended for its fiber content, reduced constipation but in some cases increased bloating and intestinal discomfort, compared to white bread, suggesting it may not be suitable for everyone.
High-mineral water, naturally rich in magnesium, calcium and sulfate, improved symptoms of constipation when consumed in amounts of half to one and a half liters per day for a period of up to six weeks.
Synbiotics, supplements that combine probiotics and prebiotics, did not provide measurable benefits, nor did senna supplements, despite their reputation as herbal laxatives.
However, consult your doctor.
The researchers emphasize that patients should consider their individual health needs before making dietary changes. For example, mineral-rich water may have high amounts of sodium or magnesium and is not suitable for people with heart or kidney problems.
Experts emphasize that these guidelines represent a major advance in understanding the impact of food on intestinal function. /Telegraph/
