Nutrition guide for chronic constipation: Kiwi, prunes, and rye bread stand out

Although constipation is often viewed merely as an inability to have a bowel movement, for many people, it is accompanied by symptoms such as straining, pain, hard stools, a feeling of incomplete evacuation, abdominal pain, and bloating. A new nutrition guide reveals that certain foods and supplements can be supportive, especially for adults with chronic constipation.

A team including dietitians and gastroenterologists from the UK evaluated 75 studies examining the effects of different foods and supplements on chronic constipation in adults. The guide includes various recommendations, ranging from water with high mineral content to specific sources of fiber.

SIX RECOMMENDATIONS STAND OUT

Kiwi ranks first in the guide. Thanks to the soluble and insoluble fibers they contain, green and gold kiwis can have a positive effect on stool consistency and bowel movements. Their low fermentable sugar content can also make kiwi a more tolerable option for people prone to bloating.

Prunes have also long been known as foods that support bowel movements. The primary reason for this is their fiber and sorbitol content. Sorbitol can contribute to softening stools by retaining water in the intestine. Although the study suggests about 8-10 prunes per day, it is considered more appropriate for beginners to start with a smaller amount and increase it gradually.

In studies comparing it to white bread, rye bread was associated with more frequent bowel movements. This effect is believed to stem from the fact that rye naturally contains more fiber. Although the amount used in the studies went up to six slices per day, experts state that one can start by replacing a portion of the bread consumed with rye bread.

Psyllium husk, a plant-based fiber source, is also on the list. Obtained from the seed husks of the Plantago ovata plant, psyllium can be found in flake, powder, or capsule form. While studies have shown that doses of 10-20 grams per day are effective, it is recommended to start with a low dose and increase it to reduce digestive system discomfort.

Among magnesium supplements, magnesium oxide in particular can help soften stools and stimulate bowel movements by drawing water into the intestines. The guide points to a daily range of 0.5-1.5 grams for at least four weeks; however, personal health status and the risk of interaction with medications should be taken into account when using supplements.

As for probiotics, it is emphasized that the effect varies depending on the bacterial strain used. The British Dietetic Association recommends trying probiotics that specifically contain Bifidobacterium lactis for constipation. It is also noted that while kefir has yielded positive results in some small studies, the level of evidence is not sufficient for it to be included in the guide as a strong recommendation.

Experts point out that these recommendations are primarily valid for adults with chronic constipation that is not linked to pregnancy, medication use, or another specific underlying cause. Since increasing fiber-rich foods suddenly can cause bloating and discomfort, it is recommended to try changes one by one, ensure adequate fluid intake, and consult a physician or dietitian for persistent complaints.

News Source: 12punto