Not having a good bowel movement can ruin our day. Spending hours in the washroom due to constipation is a complete mood killer. There’s no two ways about it. But what if we tell you that a new study has discovered that there are certain foods that can help combat constipation? If you are curious to know what these are, read this article.
What is Constipation?
First things first. Let us understand what constipation is. It generally means passing stools fewer than three times a week or having difficulty passing stool. Constipation is a very common condition. A lack of dietary fiber, fluids and exercise may cause constipation. But other medical conditions or certain medicines may also be behind its cause.
To treat constipation, one is usually advised to make changes in their diet and exercise. In some cases, medicines are also prescribed by a healthcare professional.
Symptoms of constipation include:
- Having fewer than three bowel movements a week.
- Dry, hard and/or lumpy stools.
- Difficulty or experiencing pain while passing stools.
- Stomach ache or cramps.
- Feeling bloated and nauseated.
- Feel that you haven’t emptied your bowels entirely after a movement.
What is The New Study All About
A new guideline has been released by the British Dietetic Association. It names three simple remedies for constipation: kiwi, magnesium oxide supplements, and mineral-rich water. These new guidelines have been published in two journals (the Journal of Human Nutrition and Dietetics and Neurogastroenterology and Motility).
The findings have collected evidence from 75 trials. These dietary recommendations offer an easy and natural way to support digestion. It stated that eating kiwifruits, drinking mineral-rich water, and taking magnesium oxide supplements are most effective for relieving constipation symptoms.
The findings added that eating 8 to 10 prunes a day and rye bread can have a positive effect on bowel movements too,relieving constipation quickly.
How Kiwi Fruit Relieves Constipation
Kiwi fruit contains a type of crystal, known as raphides. These are said to increase mucus production in the gut; thereby, lubricating it and helping passage of the stool. Eating kiwifruit can also result in decreased species of methane producing bacteria, which has been linked to constipation.
The finding, however, did not specify whether kiwi’s skin should or shouldn’t be left eaten to reap the fruit’s benefits. It remains a personal preference on how one wants to eat it, but the skin will add more fibre to your diet. The kiwi skin can also be blended into a smoothie, in case one doesn't want to eat it as is.
Also Read: https://www.onlymyhealth.com/why-travelling-makes-you-constipated-doctor-explains-12977838249
Tips To Relieve Constipation
On this note, let us take a look at some quick tips to relieve constipation:
- Eat a well-balanced, healthy diet full of fibre-rich foods like fruits and vegetables.
- Drink plenty of water.
- Exercise regularly.
- Never ignore the urge to pass stools.
- Take your time while passing stools.
The Final Word
Constipation is a fairly common digestive issue. But it can be managed with a good diet and exercise. A recent study revealed that eating kiwifruits, drinking mineral-rich water, and taking magnesium oxide supplements are most effective for relieving constipation symptoms.
FAQ
What should I eat if I suffer from constipation?
To relieve constipation, eat fiber-rich foods like whole grains, fruits (especially prunes, kiwis, and apples), and vegetables (like spinach and sweet potatoes), and drink plenty of water.Which foods cause constipation?
Foods that commonly cause constipation include processed foods like white bread and fast food, which are low in fiber, and high-fat foods such as fried meats and dairy products.How to relieve constipation in kids?
To relieve constipation in kids, increase fluids and fiber-rich foods like fruits and vegetables, and limit constipating foods like cheese and fast food.What not to eat when constipated?
When constipated, avoid foods low in fiber and high in fat, such as refined grains (white bread, white rice), red meat, and processed or fried foods like chips and fast food.
How we keep this article up to date:
We work with experts and keep a close eye on the latest in health and wellness. Whenever there is a new research or helpful information, we update our articles with accurate and useful advice.
Current Version
Oct 23, 2025 13:19 IST
Published By : Shruti Das