LONDON, Oct 20 (BBC) – People suffering from constipation are being advised to turn to fruit and fluids, not supplements, as the first line of treatment, according to new dietary guidance backed by the NHS and researchers at King’s College London (KCL).
The updated advice, published in the Journal of Human Nutrition & Dietetics, recommends eating kiwi fruit, prunes, and magnesium-rich water to relieve constipation, replacing outdated guidance that focused mainly on increasing fibre and water intake.
New dietary approach to constipation
You are constipated if you haven’t had a bowel motion at least three times a week or are going less often than usual, says the NHS. Straining during bowel movements or feeling like you haven’t completely emptied your bowels are also common signs.
Dr Eirini Dimidi, lead author of the new guidance and a reader in nutritional sciences at KCL, said the latest recommendations encourage people to focus on fruit and hydration before turning to probiotics or high-fibre diets.
“People can report up to 30 different symptoms of constipation,” she explained. “The best remedy is often simple — fruit and fluids first.”
Kiwi or prunes: which works best?
Dr Dimidi recommends eating two to three kiwis throughout the day or 8–10 prunes to improve bowel regularity. Both are rich in fibre and help soften stools.
When asked whether kiwi should be eaten with or without the skin, Dr Dimidi said: “Even without the skin, it’s good and contains fibre, but there’s no harm keeping the skin on either.”
Kiwi fruit increases the volume of stool and draws water into the gut, which can help induce natural bowel contractions. Similarly, prunes and rye bread can have a comparable effect.
Role of water and magnesium
The new guidelines also highlight the importance of magnesium-rich mineral water. Dr Dimidi said, “Mineral water is better than tap water,” noting that bottled water in the UK contains fewer minerals than that found in parts of Eastern Europe.
Magnesium acts as a natural laxative, relaxing the muscles in the gut. Supplements such as magnesium oxide were found to reduce bloating, lower abdominal pain, and make bowel movements easier.
What about probiotics?
The researchers found that while some probiotic strains may help relieve certain symptoms, there is still insufficient evidence to recommend them as a first-line treatment.
Expert insights
Prof Kevin Whelan, senior author and professor of dietetics at KCL, said the new recommendations “mark a promising step towards empowering health professionals and patients to manage constipation through diet.”
He added, “This guidance provides up-to-date, evidence-based advice that can improve wellbeing and quality of life for people living with constipation.”
The British Dietetic Association, which funded the project, praised the findings as “an excellent resource for dietitians, doctors, and nurses,” supporting a more diet-focused approach to managing chronic constipation.
This news was originally published by BBC.