Constipation might not be the most glamorous topic, but for those dealing with it regularly, it can have a real impact on comfort, energy levels, and quality of life. Whether it’s feeling sluggish and bloated or the strain of irregular, uncomfortable bowel movements, persistent constipation is more than just an inconvenience. Fortunately, diet plays a powerful role in how regularly, and comfortably, our bowels function.
If you’re looking to get things moving naturally, here’s what the latest research says about the best diet for constipation.
Fibre and hydration are key
Fibre has long been the first port of call for constipation, and for good reason. It adds bulk to the stool and helps it move more easily through the colon. However, not all fibre is created equal. Soluble fibre found in foods like oats, lentils, and fruit, draws water into the gut and can help soften stool. Meanwhile insoluble fibre found in whole grains, nuts, and the skins of fruits and vegetables, adds roughage and promotes movement.
What matters most is getting the right balance of both types, and introducing fibre gradually.
Water plays a crucial role in how well fibre performs its job. Without enough fluid, increased fibre intake can worsen constipation. Herbal teas, water-rich fruits like melon or cucumber, and clear broths all contribute to overall hydration and help soften stool.
Kiwi fruit: the right balance of fibre
Among the newer contenders for natural constipation relief is the humble green kiwifruit. A randomised controlled trial published in The American Journal of Gastroenterology, found that eating just two green kiwifruits per day significantly improved stool frequency, softness, and ease of passage in adults with chronic constipation.
What’s unique about kiwifruit is that it contains both soluble and insoluble fibre, along with an enzyme called actinidin, which appears to aid digestion.
Unlike some fibre supplements, kiwifruit was also well-tolerated. Participants in the study reported less bloating than those taking psyllium. If you’re looking for a simple, natural option that doubles as a snack, kiwis may be a worthwhile addition to the daily routine.
Fermented foods and the gut microbiome
Constipation can be contributed to the ecosystem of bacteria living in your gut. Your microbiome plays a key role in digestion, and imbalances in bacterial populations have been linked with sluggish bowel movements.
A systematic review of 25 different studies, revealed the positive impact fermented foods have on the microbiome and gut function. It found that those who ate more fermented foods, such as yoghurt, kefir, kimchi, and sauerkraut, experienced improved microbial diversity, which in turn was linked with better bowel regularity.
Incorporating a daily dose of live-culture yoghurt or adding a side of fermented vegetables to meals may support a healthier, more regular gut environment.
Tailoring your approach
At the Warwick Bowel and Hernia Clinic, we often see patients who have tried all the standard advice without success. The key is to find what works for your unique system. Small changes, backed by evidence and tailored to your body, can make all the difference in restoring regularity and digestive comfort.
If you’re experiencing ongoing constipation and need advice or help understanding the cause, book an appointment with Mr Michael Stellakis today.
