A growing body of evidence highlights that one in ten people struggles with ongoing constipation, a condition that can greatly affect day-to-day comfort and overall well-being. New findings from King’s College London suggest that simple dietary choices such as eating kiwi fruit and opting for mineral-rich water may offer natural relief.
Constipation is typically defined by the NHS as having fewer than three bowel movements per week or going significantly less than usual. According to Dr Eirini Dimidi from King’s College London many individuals report up to 30 different symptoms linked to constipation which makes its management challenging. Current advice emphasises increasing fruit intake and staying well-hydrated.
Dr Dimidi recommends eating two to three kiwis daily to support gut function. Even without the skin the fruit provides beneficial fibre that encourages bowel contractions boosts stool volume and increases water content in the gut helping soften stools. Beyond digestive benefits kiwis also support immunity thanks to their vitamin C content and may help balance blood pressure due to their potassium levels.
Other gut-friendly options include eight to ten prunes or rye bread as daily snacks which may offer similar improvements.
The study also highlights the advantages of choosing mineral water over tap water. The magnesium content in mineral water can act as a natural laxative easing bloating straining and lower abdominal discomfort. Magnesium oxide supplements were also shown to aid bowel movement and reduce common symptoms associated with constipation.
Professor Kevin Whelan noted that this guidance provides a positive step toward helping people manage constipation through dietary changes. The British Dietetic Association also praised the research for offering an evidence-based approach to long-term constipation management.
This information is intended for general awareness. Anyone with health concerns should consult their doctor for personalised medical guidance.
