Best foods to relieve chronic constipation: New diet guidelines reveal what to eat for constipation relief

When it comes to easing chronic constipation, new dietary guidelines from the British Dietetic Association (BDA) suggest that some simple additions to your grocery list could make a big difference. The updated recommendations, published in the Journal of Human Nutrition & Dietetics and Neurogastroenterology & Motility , identify kiwis, rye bread, magnesium supplements, and probiotics as promising options for improving bowel regularity. These are the first evidence-based guidelines to focus on food-based management rather than medications. With constipation affecting around 16% of adults globally, experts say the new framework offers a long-overdue, science-backed approach to managing the condition naturally and improving quality of life.


What is chronic constipation
Constipation is typically defined as having fewer than three bowel movements a week, while chronic constipation refers to symptoms that persist for more than three months. It’s a widespread digestive issue that can cause hard stools, bloating, abdominal pain, and even nausea. According to the American College of Gastroenterology, constipation leads to around 2.5 million doctor visits in the U.S. annually. While anyone can experience it, the problem is especially common among women, older adults, and people with sedentary lifestyles. Experts warn that chronic constipation can take a toll on both physical comfort and emotional well-being if left untreated.


Best foods and supplements that relieve constipation
The guidelines recommend several targeted dietary changes to relieve symptoms and improve bowel function:

• Kiwis: Eating three kiwis a day — with or without the skin — can help increase stool frequency. Studies show that kiwis contain enzymes and fibers that support digestive movement, though they don’t significantly change stool consistency.
• Rye bread: Six to eight slices of rye bread per day may aid stool frequency, though this quantity might be difficult for some people to manage daily.
• Magnesium oxide supplements: A daily dose of 0.5–1.5 grams can enhance stool softness, reduce bloating, and improve overall comfort.
• Fiber supplements : More than 10 grams of fiber supplements such as psyllium per day can increase bowel regularity. The dosage should be introduced gradually to avoid gas and discomfort.
• Probiotics: Specific strains like Bifidobacterium lactis and Bacillus coagulans may help balance gut bacteria and ease symptoms when taken consistently for at least four weeks.
• High mineral-content water: Drinking 0.5–1.5 liters daily, especially water rich in magnesium, can complement other dietary treatments.

Why diet plays a crucial role
Although traditional advice often centers on eating more fiber and drinking plenty of water, researchers say those recommendations are too broad and not always backed by solid evidence. Eirini Dimidi, lead author of the new guidelines and associate professor at King’s College London, explained that many existing strategies rely heavily on pharmaceuticals rather than nutrition. “We realized that the dietary recommendations available were limited and lacked robust research,” she said. The new review aims to fill that gap by identifying specific foods and supplements that have demonstrated consistent results in clinical trials.

A step toward better digestive health
Dimidi and her team hope these guidelines will help both healthcare providers and individuals make more informed choices. “We want people to feel empowered to take control of their symptoms using evidence-based dietary strategies,” she said. Chronic constipation can deeply affect daily life — from limiting physical activity to causing discomfort and stress. By embracing these new recommendations, individuals can explore natural, research-backed options to restore regularity and improve their overall digestive health.