If you often struggle with constipation, new dietary guidance may provide relief. Kiwifruit, rye bread, and water high in minerals are now recommended to help alleviate chronic constipation, according to guidelines published October 13 in the Journal of Human Nutrition and Dietetics and Neurogastroenterology & Motility.
Chronic constipation affects roughly one in six to seven people worldwide. In the U.S., between 9% and 20% of adults experience chronic idiopathic constipation, a type of constipation with no known cause. Common symptoms include having fewer than three bowel movements per week, hard or lumpy stools, and straining or pain during defecation.
“These guidelines introduce specific foods and drinks — such as kiwifruit, prunes, rye bread, and high-mineral water — and targeted supplement interventions into clinical practice,” lead author Dr. Eirini Dimidi of King’s College London said. “This allows clinicians to provide clear, evidence-based advice and helps individuals manage their symptoms more effectively on their own.”
The guidance specifically applies to healthy adults with chronic idiopathic constipation and does not focus on constipation secondary to other conditions such as pregnancy or neurological disorders. “While some recommendations may be relevant, they should be used with caution in children or those with other health issues,” Dimidi added.
Unlike previous broad recommendations to simply “increase fiber intake,” the new guidelines focus on evidence-based foods that have been shown to benefit digestion.
Why Kiwifruit Is a Constipation Game-Changer
Certain lifestyle factors, such as low fiber intake, dehydration, lack of exercise, or stress, can contribute to constipation. Kiwifruit is particularly effective because it increases stool bulk and water content, supports protein digestion, and improves the movement of food and waste through the intestines. It also has natural prebiotic effects, promoting gut health and reducing inflammation.
“Two to three kiwifruits a day is a practical dose,” said Dr. William Chey, gastroenterology professor at the University of Michigan. “Unlike prunes, which require gradual introduction, kiwifruit is well-tolerated and easy to add to your diet.”
The fruit can be eaten with its skin for extra fiber, but should not be heated, as high temperatures destroy enzymes that aid gut movement. Kiwifruit’s soft texture and pleasant taste make it easy to consume regularly, experts note.
Other Foods and Supplements That Help
If you don’t like kiwifruit, there are plenty of alternatives. Prunes, rye bread, flaxseeds, oranges, yogurt, beans, and oatmeal can all aid digestion. For yogurt lovers, adding a tablespoon of crushed flaxseeds enhances fiber and probiotic benefits.
Dietary supplements like psyllium can also help the intestines move stool and reduce cholesterol absorption. Dr. Chey recommends starting with a low dose of around 3 grams per day and gradually increasing to at least 10 grams daily for optimal benefits.
Physical activity is another important factor. Even simple walking can improve digestive tract efficiency, according to Dr. Cuckoo Choudhary of Thomas Jefferson University Hospital.
The new recommendations are based on four systematic reviews and meta-analyses covering more than 75 randomized controlled trials of dietary interventions for chronic constipation, providing the most comprehensive guidance to date for those struggling with this common condition.
