What the new guidance says about constipation relief
Recent guidance on constipation emphasizes practical dietary changes over a sole focus on increasing fibre. Researchers from King’s College London reviewed the evidence and concluded there are multiple effective options beyond just “eat more fibre.” The key messages highlight two accessible starting points: kiwi fruit (and certain other fruit) and mineral-rich water, along with magnesium-containing supplements, as potential ways to ease symptoms.
Constipation can significantly affect quality of life. For adults, being constipated can mean fewer than three bowel movements in a week, changes in stool texture, or sensations of incomplete evacuation. The guidance notes that people report a wide range of symptoms—up to 30 different experiences—so personalized approaches often work best.
The study team stresses that the goal is to move the bowels more regularly and reduce discomfort, rather than chasing a specific “magic” nutrient. Nutrition and hydration choices are central to this approach.
Kiwi fruit and other easy dietary options
Two to three kiwis per day, spread across meals, are recommended as a straightforward starting point for many people with constipation. Some people may choose 8–10 prunes as an alternative or complement. The evidence suggests these foods can help increase stool volume and promote regular contractions in the bowel, contributing to easier bowel movements.
There is ongoing discussion about whether to eat the kiwi skin. The researchers note that eating the skin is not harmful and adds fibre, but the fruit without skin still provides a beneficial fibre content. Additionally, consuming a small amount of rye bread and other fibre-containing foods can provide a supportive effect when used alongside kiwis and prunes.
Mineral water and magnesium oxide: practical drink and supplement options
The guidance identifies mineral-rich water as a more effective choice for hydration-related relief than plain tap water. Magnesium, in particular, has a laxative effect that can translate to fewer symptoms like abdominal pain and bloating, as well as reduced straining during bowel movements. Magnesium oxide supplements were noted as showing benefits in improving constipation-related symptoms in the reviewed evidence.
It’s important to note that the mineral content of bottled water can vary by region. In some places, water has higher mineral levels that may support bowel regularity more effectively than standard tap water. As always, individuals should consider personal tolerance and consult with a healthcare professional if they have kidney or other health conditions that affect mineral intake.
Other dietary considerations and the role of probiotics
While fibre remains a common recommendation, the new guidance emphasizes a broader toolkit. Probiotics may help some people, but evidence on the impact of different probiotic strains is inconsistent and varies by individual. The guidance suggests that people experiment with practical options like kiwis, prunes, mineral water, and magnesium when addressing persistent symptoms, rather than relying solely on probiotic products.
When to seek medical advice
If constipation persists despite dietary adjustments, or if symptoms are accompanied by alarming signs such as bleeding, unintended weight loss, or severe abdominal pain, a healthcare professional should be consulted. Chronic constipation can be a sign of other health issues, and personalized assessment is important for effective treatment.
Bottom line for improving bowel regularity
The take-home message is clear: start with simple, accessible dietary choices—two to three kiwis daily, a handful of prunes, and switching to mineral-rich water—before turning to more complex interventions. Magnesium-containing supplements can be beneficial for many, but individual responses vary. With guidance from healthcare providers and a practical, patient-centered approach, managing constipation can become less about chasing the latest trend and more about sustainable daily habits.
