New guidance points to simple dietary options for constipation
Constipation affects about one in ten people and can seriously impact daily life. A team of researchers from King’s College London has reviewed the current evidence and suggests that starting with everyday foods and drinks—like kiwis and mineral water—may be more effective than simply chasing more fibre or trendy supplements. The guidance emphasizes practical, achievable steps to improve bowel movements without relying solely on high-fibre diets.
Kiwis: a practical snack that supports bowel health
Two to three kiwis throughout the day, or 8–10 prunes, are cited as sensible starting points for relieving constipation. Dr. Eirini Dimidi, the lead author, explains that kiwi can help by increasing stool volume and boosting water content in the gut, which helps soften stools and stimulate bowel contractions. The debate over whether to eat the skin on kiwis continues, but the key takeaway is that kiwis themselves are a beneficial source of fibre and hydration. People can choose skin-on or skin-off depending on preference, with both options offering gut-friendly fibre.
Prunes and other fibre-friendly snacks
In addition to kiwis, snacking on 8–10 prunes is highlighted as a simple way to improve stool consistency. Pairing fruit with rye bread or other whole-grain options can further support regularity. The underlying message is clear: for many, integrating fruit and easily available snacks into daily routines can provide meaningful relief without overhauling the entire diet.
Mineral water and the role of magnesium
The guidance notes that mineral water can outperform tap water in aiding constipation due to its mineral content, particularly magnesium. Magnesium has a recognized laxative effect, helping to soften stools and reduce abdominal discomfort. The evidence also supports the use of magnesium oxide supplements as an effective option for improving constipation symptoms, including reducing lower abdominal pain, bloating, and the urge to strain during defecation. While not all mineral waters are equal worldwide, the principle remains that hydration with minerals can be more beneficial than plain tap water for gut function.
Probiotics and other treatments
Regarding probiotics, the guidelines acknowledge that certain strains may help some individuals, but they also point to gaps in research across the wide range of probiotic products on the market. The overall message is balanced: while probiotics might assist some people, they are not a one-size-fits-all solution and should be considered as part of a broader approach to gut health.
Putting the guidance into practice
The key takeaway from the King’s College London review is to start with everyday dietary choices and hydration rather than waiting for a perfect fibre-only plan. For many, increasing the intake of kiwis, prunes, and mineral-rich water provides a practical, low-risk path to relief. If symptoms persist, escalating to magnesium oxide or other medically guided treatments may be appropriate, ideally under the supervision of a clinician.
What to monitor
Constipation is diagnosed when there are fewer than three bowel movements per week or a change in usual bowel habits accompanied by symptoms such as straining or a sensation of incomplete evacuation. If constipation is persistent or accompanied by severe pain, weight loss, or blood in the stool, seek medical advice promptly.
