These Surprising Foods Actually Help Relieve Constipation

It turns out your grandma’s advice about eating more fiber might not be the magic cure for constipation after all. According to new research from King’s College London, foods like kiwifruit, rye bread, and mineral-rich water may actually be more effective for people suffering from chronic constipation than traditional high-fiber diets.

The findings come from the first evidence-based dietary guidelines designed specifically for adults struggling with long-term constipation. Published in the Journal of Human Nutrition & Dietetics and Neurogastroenterology & Motility, and endorsed by the British Dietetic Association, the study offers a science-backed shift in how healthcare professionals approach this often-overlooked digestive issue.

The researchers found that psyllium fiber supplements, specific probiotics, and magnesium oxide supplements can help improve stool frequency and consistency. Surprisingly, common recommendations like high-fiber diets and senna-based laxatives had limited scientific Support. This challenges decades of advice that emphasized fiber as the go-to fix for sluggish digestion.

Dr. Eirini Dimidi, lead author and Reader in Nutritional Sciences at King’s College, said that improving constipation through targeted dietary strategies could significantly enhance quality of life. Chronic constipation is more than just uncomfortable—it can affect health, mental wellbeing, and day-to-day functioning for millions of people worldwide.

The new guidelines were developed after experts reviewed over 75 clinical trials, creating 59 recommendations and identifying 12 priorities for future research. They also produced a tool to help clinicians offer personalized advice to patients globally.

The research underscores how nutrition science is evolving. While plant-based eating still supports overall digestive and gut health, it’s not just about adding fiber — it’s about finding the right foods that work with your body’s unique needs.

Sometimes, relief comes from the unexpected: a glass of mineral water, a slice of rye bread, or even a few juicy kiwis could be the natural boost your digestive system needs to stay balanced and kind to your planet.

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