New Guidelines for Chronic Constipation: What to Eat and Drink

Strategic Insights -

Chronic constipation affects many adults worldwide, but managing it can be a challenging task. Recent guidelines from the British Dietetic Association offer new insights into how to alleviate this condition. Researchers examined 75 clinical trials to provide food, drink, and supplement recommendations for adults with chronic constipation. While many media outlets have focused on the benefits of eating kiwifruit daily, other recommendations have received less attention.

Key Takeaways:

  • The British Dietetic Association recommends eating 2-3 kiwifruits a day for at least four weeks to improve constipation.
  • Kiwifruit contains fibre, which, when mixed with water, helps to make stools more bulky and eases their passage through the gut.
  • Kiwifruit also contains an enzyme called actinidain, which helps the body digest protein in the stomach and small intestine, making food proteins softer and easier to pass through the gut.
  • Green kiwifruit contains a type of crystal called actinidains, which increase mucus production in the gut, lubricating it and helping passage of the stool.
  • Drinking mineral water, 0.5-1.5 litres a day (roughly two to six cups), may help relieve constipation by reducing stool hardness and increasing stool frequency.
  • Magnesium oxide, a dietary supplement, can help soften the stool and increase stool frequency, but individuals with kidney disease should exercise caution.
  • Rye bread, six to eight slices a day, may relieve constipation more than white bread or common laxatives.
  • Contrary to traditional advice, a high-fibre diet may not be needed to relieve chronic constipation, and individuals can focus on taking at least 10g a day of a fibre supplement, such as psyllium.
  • A high-fibre diet may even lead to increased farting and bloating, promoting a low-fibre diet over high-fibre fibre for individuals with chronic constipation.

Statistics:

  • 75 clinical trials were examined to provide recommendations for food, drink, and supplements for chronic constipation.
  • 59 recommendations were produced by the researchers, but most were based on poor-quality evidence.
  • Fibre in kiwifruit, when mixed with water, can make stools more bulky by 20-30%.
  • Mineral water can reduce stool hardness by 10-20% and increase stool frequency by 10-15%.
  • The recommended daily intake of magnesium oxide for at least four weeks is 0.5-1.5g.
  • Psyllium fibre supplements contain at least 10g of fibre.

Sources:

  • British Dietetic Association (unnamed in the text)
  • The Conversation Media Group Ltd (unnamed in the text)
  • Vincent Ho, academic appointment (unnamed in the text)