Rethinking constipation relief: more than just fiber
New guidance on managing constipation points to practical, everyday changes that can make a real difference. Rather than starting with a high‑fibre plan alone, researchers from King’s College London say that kiwifruit, mineral‑rich water, and magnesium could form the cornerstone of an effective initial approach. The shift reflects a broader view of what actually helps move things along and how people can feel better more quickly.
Kiwis and other fruit: a simple starting point
Two to three kiwis across the day, or about 8–10 prunes, are recommended as approachable first steps for many with constipation. According to the researchers, the fibre in kiwifruit contributes to larger stool volume, which can promote bowel contractions and easier passage. The act of consuming fruit also increases water movement through the gut, helping to soften stools. Importantly, whether the kiwi is peeled or eaten with the skin on may not change the benefits significantly; both options offer fibre and moisture that support gut function.
Practical tweaks beyond kiwis
In addition to kiwifruit, snacking on prunes and including rye bread can yield similar effects. These food choices provide soluble and insoluble fibre that helps bulk stool and stimulates peristalsis, the muscle contractions that move waste through the bowel. For many, choosing accessible, everyday items is more sustainable and less intimidating than adopting far‑reaching dietary changes.
Hydration matters: mineral water over tap water
The new guidance highlights water quality as a factor in constipation management. Mineral water, which contains minerals such as magnesium, can have a meaningful laxative effect. Magnesium helps draw water into the bowel and can ease stool passage. The advice suggests that mineral water may be more beneficial than tap water for individuals experiencing constipation, although the mineral content of bottled water varies by region. The key idea is to support hydration in a way that also contributes minerals that aid bowel movements.
Magnesium oxide: a medically supported option
Beyond food and fluids, magnesium oxide supplements were identified as a practical option for improving constipation symptoms. Users reported reductions in lower abdominal pain, bloating, and the sense of straining, along with an easier experience of passing stools. As with any supplement, it is important to use magnesium oxide under appropriate guidance, considering personal health history and other medications.
Understanding the role of probiotics and other approaches
The guidelines acknowledge that some probiotic strains may help certain symptoms for some people, but they also note the current lack of comprehensive evidence across many strains. This uncertainty underscores the overall message: focus first on tangible, everyday changes—kiwifruit, mineral water, and magnesium—before turning to more specific or trendy remedies.
What this means for people experiencing constipation
Constipation affects about one in ten people and can significantly impact quality of life. Clinicians emphasize practical, accessible steps that individuals can start today. If symptoms persist or worsen, or if there are red flags such as severe pain or blood in the stool, medical advice should be sought promptly. With a patient‑centred approach, many find relief by combining dietary choices with appropriate hydration and, if needed, simple supplements like magnesium oxide under medical supervision.
Takeaway tips
- Include two to three kiwis across the day or 8–10 prunes as a starting point.
- Prefer mineral water over regular tap water to support hydration and mineral intake.
- Discuss magnesium oxide supplementation with a healthcare provider if symptoms persist.
- Be mindful of fibre, but prioritize achievable, enjoyable changes to daily routines.
