Daijiworld Media Network - London

London, Oct 15: Eating two to three kiwi fruits a day or drinking mineral-rich water can help relieve constipation, according to new guidance from researchers at King’s College London. The advice offers practical dietary solutions for a condition that affects one in 10 people and can significantly impact quality of life.

The guidance, based on evidence from 75 clinical trials, encourages doctors and patients to focus on fruit, prunes, and mineral water rather than just increasing fibre intake or relying on probiotic supplements.

“People can report up to 30 different symptoms of constipation,” said Dr Eirini Dimidi, lead study author and reader in nutritional sciences at King’s College London. She recommends two to three kiwis or 8-10 prunes daily to improve bowel movements.

Kiwi: Skin On or Off?

Dr Dimidi explained that even without the skin, kiwi provides fibre, while keeping the skin on is also fine. The fruit increases stool volume and water content in the gut, which can soften stools and stimulate bowel contractions.

Other dietary options include rye bread and prunes, which can have a similar effect.

Mineral Water and Magnesium Supplements

The guidelines suggest that mineral water is more effective than tap water for easing constipation, particularly because magnesium has a natural laxative effect. Magnesium oxide supplements were found to improve symptoms such as lower abdominal pain, bloating, straining, and difficulty passing stools.

Probiotics

While some probiotics may improve certain symptoms, the researchers noted that there is insufficient evidence on the effectiveness of many strains.

Modernising Constipation Advice

Previously, guidance for treating constipation was outdated and focused mainly on increasing fibre and water intake. Prof Kevin Whelan, senior research author, highlighted that the new guidelines offer evidence-based, diet-focused solutions that empower health professionals and patients to manage chronic constipation effectively.

The British Dietetic Association, which funded the project, described the guidance as “an excellent resource for dietitians, doctors, and nurses,” supporting a more evidence-based approach to managing the condition.