In a significant move to address one of the most common yet often overlooked digestive issues, the British Dietetic Association (BDA) has unveiled comprehensive evidence-based guidelines for managing chronic constipation. The new report, developed after analysing 75 clinical trials, includes 59 scientifically backed recommendations on how diet and supplements can help regulate bowel movements and improve digestive health.

Researchers from King’s College London, who contributed to the study, identified kiwifruit, rye bread, and high mineral-content water as the most effective natural remedies for easing constipation. The findings, published in the Journal of Human Nutrition & Dietetics and Neurogastroenterology & Motility, suggest that these everyday foods can be as beneficial as, or even superior to, traditional supplements.

Chronic constipation affects nearly one in five adults worldwide and can have a profound impact on both physical comfort and quality of life. It is commonly linked to low-fiber diets, poor hydration, sedentary habits, or underlying health conditions. Left untreated, it can lead to complications such as hemorrhoids, rectal prolapse, and fecal impaction. Despite its prevalence, constipation is often met with vague advice such as “eat more fiber” or “drink more water,” leaving patients without clear, actionable solutions. The new BDA guidelines aim to change that by offering specific, research-backed dietary approaches that healthcare professionals and the general public can confidently follow.

Among the natural foods highlighted, kiwifruit stood out as one of the most effective options for improving bowel regularity. The researchers recommend eating two to three kiwifruit daily for at least four weeks to experience measurable results. Kiwifruit is not only rich in fiber but also contains an enzyme called actinidin, which aids in protein digestion and supports smoother intestinal movement. Similarly, rye bread was found to be beneficial when consumed regularly over a few weeks, helping increase stool frequency and ease of passage. Although eating six to eight slices of rye bread daily for three weeks might be challenging for some, the benefits are significant.

Another effective remedy is high mineral-content water, which is rich in magnesium and sulfate. Consuming between half a liter to one and a half liters daily for two to six weeks helps draw water into the intestines and soften stools naturally, making bowel movements less painful and more regular. Apart from foods, the guidelines also support the use of magnesium oxide supplements, which help improve stool frequency and consistency without causing dependency.

Experts have praised the new guidelines for their clarity and practicality. Dr. Supriya Rao, Director of the Metabolic and Lifestyle Medicine Clinic at Integrated Gastroenterology Consultants, noted that chronic constipation affects millions of adults, particularly women and older adults, yet remains undertreated due to embarrassment and lack of awareness. “These guidelines are a meaningful upgrade because they separate what actually helps from what’s just tradition,” she said. “For the first time, we have clear, specific advice about what to eat, how long to try it, and when to move on if it doesn’t work.”

Dr. Ruvini Wijetilaka, an internal medicine physician at Mecca Health and Medical Advisor for VSL Probiotics, agreed, emphasizing that the findings would help clinicians make more precise dietary recommendations. “Unlike the old generic advice to eat more fiber, these guidelines offer research-backed, food-specific solutions like kiwifruit, rye bread, and mineral-rich water,” she explained. “They also remind us that diet should be tailored to each patient’s needs before moving to medication.”

Experts suggest that individuals struggling with constipation should focus on adopting one dietary strategy at a time and monitor their progress. By identifying what truly works through evidence-based research, the BDA’s new guidelines give both healthcare providers and patients the tools to manage constipation naturally and effectively.

As Dr. Rao summed up, “Constipation should no longer be accepted as a normal part of life. With the right foods, hydration, and consistency, relief is not only possible—it’s achievable without relying on medications.”