Researchers from the British Dietetic Association reviewed 75 scientific studies to create the first complete guide on which foods and supplements actually help with chronic constipation. They found that certain foods like kiwis and prunes, fiber supplements, and specific drinks may help. The guide includes 59 recommendations based on solid research evidence. This is important because most doctors don’t have clear dietary advice to give patients struggling with constipation, and this new guide can help people make better food choices to feel better.

The Quick Take

  • What they studied: Which foods, drinks, and supplements actually help people with long-lasting constipation feel better and have more regular bowel movements
  • Who participated: The researchers analyzed 75 different scientific studies that tested various dietary approaches in adults with chronic constipation
  • Key finding: Certain foods like kiwis and prunes, fiber supplements, and mineral-rich water appear to help with constipation. The researchers created 59 specific recommendations, with 27 being strong recommendations based on good evidence and 32 being qualified recommendations that need more research.
  • What it means for you: If you struggle with constipation, you now have science-backed suggestions about specific foods and supplements that may help. However, results vary by person, and you should talk to your doctor or dietitian before making major changes, especially if you take medications.

The Research Details

This project was like a super-thorough homework assignment on constipation. Researchers looked at 75 different scientific studies that tested whether specific foods, drinks, and supplements helped people with chronic constipation. They organized all the findings into categories: supplements (like fiber and probiotics), whole foods (like kiwis and prunes), and drinks (like mineral water). They then had a group of nutrition and medical experts vote on which recommendations were strongest based on the evidence.

The researchers used a special system called GRADE to decide how confident they were in each recommendation. This system looks at how many studies tested something, how well those studies were done, and whether the results were consistent. They only made recommendations when at least 2 high-quality studies tested the same thing.

Finally, a panel of experts used a voting process called a Delphi survey to agree on the final 59 recommendations. This means the recommendations came from both scientific evidence and expert opinion from people who work with constipation patients every day.

This research matters because doctors and dietitians have never had a complete, science-based guide for what to recommend to constipation patients. Before this, advice was scattered and sometimes based on tradition rather than solid evidence. By reviewing 75 studies and creating clear recommendations, this guide gives healthcare providers confidence in what to suggest. It also helps patients understand which foods and supplements are worth trying and which ones don’t have enough evidence behind them.

This is high-quality research because it reviewed many studies rather than just one. The researchers were careful to only include studies where people were randomly assigned to try different foods or supplements (the gold standard for testing). They also had experts from different fields (doctors, dietitians, researchers) agree on the recommendations, which reduces bias. However, most recommendations had low or very low evidence levels, meaning more research is still needed. The researchers were honest about this uncertainty rather than overstating their findings.

What the Results Show

The researchers found that fiber supplements appear to help with constipation, with 15 different recommendation statements about them. Probiotics (good bacteria) had 20 recommendation statements, though the evidence is mixed. Specific foods showed promise: kiwis had 3 recommendations, prunes had 2, and rye bread had 2. Mineral-rich water (water with extra minerals like magnesium) had 5 recommendations.

For other supplements, magnesium oxide had 5 recommendations, senna (a natural laxative) had 2, and kiwifruit supplements had 3. The researchers found that 27 recommendations were strong (meaning the evidence was pretty good), while 32 were qualified recommendations (meaning they might help but need more research).

Interestingly, the researchers could not make recommendations about changing your whole diet pattern because there weren’t enough studies testing complete diet changes. Most studies tested individual foods or supplements instead. This means the recommendations are about specific items rather than a complete dietary overhaul.

The evidence levels varied: 12 recommendations had very low evidence (meaning we’re not very confident), 39 had low evidence (meaning we’re somewhat confident), and only 8 had moderate evidence (meaning we’re fairly confident). No recommendations reached the highest evidence level, which shows this is still an emerging area of research.

Beyond just helping bowel movements, the researchers looked at other important outcomes. They examined whether these foods and supplements reduced uncomfortable gut symptoms like bloating, cramping, and pain. They also checked for side effects and whether people felt their quality of life improved. Some recommendations addressed multiple outcomes—for example, fiber supplements might help with bowel movements AND reduce symptoms, while other items only helped with one specific problem.

This is the first comprehensive, evidence-based dietary guideline for constipation from a major dietetic organization. Previous guidelines existed but were incomplete and didn’t include many of the foods and supplements covered here. For example, kiwis and mineral water weren’t in older guidelines, even though some research supports them. This new guide brings together all the recent research and provides a more complete picture than what was available before.

The biggest limitation is that most recommendations have low or very low evidence levels, meaning we need more and better studies. Many of the original 75 studies were small or had design problems. The recommendations are based mainly on individual foods and supplements rather than complete diet patterns, so we don’t know if combining multiple changes works better. Also, most studies were short-term, so we don’t know if benefits last over months or years. Finally, the studies included mostly adults in developed countries, so results might differ for other populations.

The Bottom Line

Strong recommendations (fairly confident): Try fiber supplements if you don’t get enough fiber from food. Consider probiotics, though results vary by person. Moderate recommendations (somewhat confident): Eat kiwis, prunes, or rye bread as part of your diet. Drink mineral-rich water. Qualified recommendations (need more research): Try magnesium oxide or senna supplements under medical supervision. All recommendations should be discussed with your doctor first, especially if you take medications or have other health conditions.

These recommendations are for adults with chronic constipation (lasting more than a few weeks). They’re especially useful for people who want to try dietary changes before or instead of medications. However, if you have severe constipation, blockages, or other serious digestive conditions, talk to your doctor before making changes. People with certain health conditions (kidney disease, heart problems) should be careful with mineral supplements and should check with their doctor first.

Most people notice changes within a few days to a few weeks when adding fiber or trying these foods. However, your body needs time to adjust—sudden changes can cause bloating or gas. Start slowly and give each change at least 2-3 weeks before deciding if it works for you. Some people see benefits immediately, while others need a month or more. If nothing helps after 4-6 weeks of trying, talk to your doctor about other options.

Want to Apply This Research?

  • Track daily bowel movements (frequency and consistency) and note which foods or supplements you tried that day. Rate your comfort level (1-10 scale) and any symptoms like bloating or cramping. This helps you see patterns and identify which recommendations work best for your body.
  • Start by adding one change at a time—for example, add kiwis to breakfast for one week, then add a fiber supplement the next week. This way you can tell which change actually helps. Use the app to set reminders to eat these foods or take supplements at the same time each day, making it a habit.
  • Keep a 4-week log of what you eat, what supplements you take, and your bowel movement patterns. Review weekly to spot trends. If something works, keep doing it. If nothing changes after 4 weeks, try a different recommendation. Share your app data with your doctor or dietitian to get personalized advice.

This research provides general dietary guidance for chronic constipation but is not a substitute for medical advice. Always consult with your doctor or registered dietitian before starting new supplements or making significant dietary changes, especially if you have other health conditions, take medications, or are pregnant or breastfeeding. Some supplements can interact with medications or be unsafe for certain people. If constipation is severe, sudden, or accompanied by pain, bleeding, or weight loss, seek immediate medical attention. Individual results vary, and what works for one person may not work for another.