Kiwis and Mineral Water Offer Effective Relief From Constipation, New Guidelines Suggest
LONDON – new guidance from leading nutritional scientists suggests focusing on simple dietary changes - specifically incorporating kiwis and mineral water – can be highly effective in relieving constipation, often surpassing the need for expensive probiotics or high-fibre diets. The recommendations, spearheaded by research at King’s College London (KCL), offer a practical approach to tackling a condition affecting a significant portion of the population.
Constipation, defined by the NHS as having fewer than three bowel movements a week or a change from one’s usual pattern, can manifest in over 30 different ways, according to Dr. Eirini Dimidi, lead study author and reader in nutritional sciences at KCL.Rather than chasing the latest gut health trend, Dr. Dimidi’s team found that readily available foods and beverages offer significant benefits.
the research highlights the effectiveness of consuming two to three kiwis daily, with or without the skin, to increase stool volume and induce bowel contractions. kiwis also increase water content in the gut, softening stools. Similarly, eating 8-10 prunes a day or incorporating rye bread into the diet can yield comparable results.
Beyond food choices, the guidance emphasizes the benefits of mineral water over tap water, due to its magnesium content, a natural laxative. Magnesium oxide supplements were also found to reduce lower tummy pain, bloating, straining, and ease bowel movements.
While some probiotic strains may offer relief for certain symptoms, the guidelines acknowledge a significant lack of research regarding the impact of manny different probiotic varieties. The new recommendations prioritize accessible and evidence-based solutions for managing constipation, offering a straightforward path to improved digestive health.
