Kiwis and mineral water can cut constipation, says new guidance
Eating a few kiwis a day can help relieve constipation and is a better place to start than worrying about eating a high-fibre diet, according to new guidance on the condition.
The advice says mineral-rich drinking water is better for constipation than tap water, and magnesium oxide supplements are good for improving symptoms.
Researchers from King’s College London, who examined all the evidence to date about what works and what doesn’t, said there are many more options to kick things up than the standard advice of “have more fiber in your diet”.
Persistent constipation affects one in 10 people and can have a major impact on a person’s quality of life.
If you haven’t had a bowel movement (poo) at least three times in the last week or if you go to the toilet less often than usual, you’re constipated, says the NHS.
Having trouble going to the toilet or feeling like you haven’t fully emptied your bowels can also be symptoms of constipation; But these are not the only ones.
Dr D., lead author and reader of the study in nutritional sciences at King’s College London (KCL). “People can report up to 30 different symptoms of constipation,” says Eirini Dimidi.
The best solution, he says, is to focus on fruit and drinks first, rather than worrying about the latest probiotic from the supermarket.
Dr Dimidi recommends eating two or three kiwis or 8-10 prunes throughout the day to relieve constipation.
Is the kiwi skin on or peeled?
“Even without the skin, it’s good and contains fibre,” he explains, but adds that there’s no harm in keeping the skin on.
Fiber affects the intestines in a way that increases stool volume, which can cause intestinal contractions.
“Kiwi can also soften the stool by increasing the water content in the intestine,” says Dr Dimidi.
Snacking on 8-10 prunes and some rye bread a day can have a similar effect.
Drinking mineral water is “better than tap water”, he says, but bottled water in the UK is lower in minerals than water found elsewhere, such as Eastern Europe.
The important mineral is magnesium, which has a laxative effect. That’s why, according to research, taking magnesium oxide supplements has many benefits.
These included reducing lower abdominal pain, bloating, tension, and making it easier to poop.
Regarding probiotics, guidelines suggest that some strains may improve some symptoms, but there is also a lack of research on the effects of many different strains.
So far, guidance for doctors treating patients with constipation has been limited and outdated, focusing on recommendations to increase dietary fiber and water intake, researchers say.
The new recommendations are based on evidence from 75 fully available clinical trials, analyzed by a panel of experts.
Prof Kevin Whelan, senior study author and professor of dietetics at KCL, said the new guidance “marks a promising step towards empowering healthcare professionals and their patients to manage constipation through diet”.
He said this meant people suffering from constipation now had access to up-to-date advice to help improve their symptoms, health and quality of life.
The British Dietetic Association, which funded the project to produce the new guidelines, said they were an excellent resource for dietitians, doctors and nurses and supported “a more diet-focused and evidence-based approach to treating chronic constipation”.
The research and new guidelines were published in the Journal of Human Nutrition and Dietetics.
