Six foods and supplements that can help constipation, according to new diet guidelines

Constipation is an uncomfortable but really common health complaint.

It's not just about not being able to poo, either. Other symptoms include:

When it comes to treating constipation, research shows that the majority of people, external would prefer to change their diet over using medications like laxatives.

The problem is, until recently, dietary advice has been limited.

Suggestions like 'drink more water' or 'eat more fibre' make sense in theory, but we haven't had clear research to show how well these tactics work.

That's now changed. New dietary guidelines, external for managing constipation have been developed by a team of UK clinicians, including dietitians and gastroenterologists.

They reviewed 75 studies which examined how different foods and supplements affect chronic constipation in adults, and used their findings to create a set of recommendations.

Water did make it into the list - 0.5–1.5l with high mineral content, to be specific.

But there are six other things that you might not have tried before.

1. Kiwi fruit

Both green and gold kiwi fruit can help ease constipation, likely thanks to their fibre content.

One green kiwi provides 2–3g of fibre, which is a mix of insoluble fibre (which bulks out poo) and soluble fibre (which helps soften stools).

Because they're low in fermentable sugars, they're a good option if you have irritable bowel syndrome or are prone to bloating.

The studied amount is 2-3 kiwis, which will count for at least one of your five-a-day.

Slice a kiwi and use it to top your breakfast cereal, perhaps, or try a green smoothie. Leave the skin on in this kiwi and feta salad for more fibre, folate and vitamin E, external.

2. Prunes

Prunes (dried plums) have a reputation for keeping us regular. It's thanks to the combination of fibre and sorbitol (a poorly absorbed sugar that holds water) which helps soften stools.

Around 8–10 prunes a day was the dose studied. But if you're new to eating prunes, start with around half that amount and gradually increase. You could try them as a snack with a handful of nuts, or make a dried fruit compote in a big batch and serve it with yoghurt for breakfast:

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3. Rye bread

In studies comparing white bread with rye bread, rye bread led to more frequent bowel movements – likely because it is naturally higher in fibre.

The amount used in the studies was six slices a day, which is more than most people might eat. Try swapping the bread you already use for rye and see how your gut responds.

Rye bread has a nutty, dense texture that works well toasted.

It's delicious with eggs for breakfast or as the base for an open smoked salmon sandwich at lunch. If you like baking, try making your own rye loaf.

4. Psyllium husk

Psyllium comes from the seed husks of the Plantago ovata plant, and can be bought as flakes, a powder or in capsules.

It contains a mix of fibres, and studies show it's an effective treatment for constipation, with doses of 10g–20g a day found to work best. It's sensible to build up gradually though, starting with 5g a day.

Psyllium can be added to yoghurt or smoothies, baked into bread, or mixed into a glass of cold water and drunk straight away (it quickly thickens into a gel if left to stand).

It's important to drink enough fluid when taking psyllium. A 250ml glass per 10g has been recommended, as too little fluid could make constipation worse.

5. Magnesium supplements

Magnesium is a mineral we need for muscle and nerve function, as well as bone health. Some forms can also help relieve constipation. Magnesium oxide works by drawing water into the gut, which softens poo and stimulates bowel movements.

The recommended dose is 0.5–1.5g daily for at least four weeks. Start at 0.5g per day and increase gradually if needed.

6. Probiotics

Probiotics are beneficial bacteria that can help support our health. The issue here, though, is that probiotic benefits are strain-specific.

While most could help maintain a healthy gut environment, not all have evidence for easing constipation. This explains why only some probiotics were found to improve constipation, when taken for at least four weeks.

The Association of UK Dietitians (BDA), advise trying probiotics that contain Bifidobacterium lactis, external.

Kefir (which contains probiotics) might also be worth trying. Although the evidence wasn't strong enough to make it into the recommendations this time, a number of small studies suggest it can have beneficial effects on constipation. Plus it's a source of calcium, protein and vitamins.

Try this kefir raspberry cooler, or sub the yoghurt in this breakfast smoothie for kefir.

The evidence all this is based on applies mainly to adults with chronic constipation which isn't explained by something specific, like pregnancy or medication.

If you're trying any of these approaches, introduce them one at a time – upping your intake of high fibre foods too quickly can cause bloating and discomfort.

And remember to drink plenty of fluids to help fibre do its job properly.

Disclaimer: This article is intended for information only and it is not a substitute for proper medical diagnosis or dietary advice given by your doctor or dietitian, respectively.

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