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If you struggle with constipation, you will likely be told to add more fiber to your diet. That’s a good idea, but what about short-term relief from constipation?
A team at King’s College London may have found a way to quickly relieve constipation when they discovered that eating two to three kiwis a day can both relieve and prevent the problem.
Constipation affects people of all ages, and symptoms include difficulty passing stools and not passing stools as often as they should. It can be painful, uncomfortable and affect other aspects of life such as work, mood and relationships.
When treating constipation, doctors and nutritionists often recommend dietary fiber and plant-based foods, as well as probiotics to improve gut health. These new guidelines, published in two journals ( Journal of Human Nutrition and Dietetics and Neurogastroenterology and motility), doctors, nurses and dietitians can give patients clearer advice.
The expert panel reviewed more than 75 clinical trials to develop 59 recommendations and identify 12 research priorities. They found that eating kiwifruit, drinking mineral water, and taking magnesium oxide supplements were the most effective in relieving constipation symptoms.
They found that eating 8-10 prunes a day and rye bread can also have a positive effect on bowel function, quickly relieve constipation and help you get more fiber.
It doesn’t say whether or not you need to leave the skin on the kiwifruit to reap the benefits, so it’s down to personal preference, but keeping the skin on will add even more fiber. If you don’t want to eat the skin, you can always mix it into a smoothie or remove the blur first.
Mineral water is better than tap water because it contains more magnesium, which has a laxative effect, says Dr. Eirini Dimidi, lead author of the study and Reader in Nutritional Sciences at King’s College London (KCL). For the same reason, taking magnesium oxide supplements can benefit those who struggle with constipation, lower abdominal pain, bloating, and straining to use the toilet.
If you can get mineral water from Eastern Europe, you will get even more digestive benefits, as bottled water in the UK is lower in minerals than in this region.
Researchers say more research is needed to identify specific types of fiber that may help relieve constipation. “Chronic constipation can have a huge impact on a person’s day-to-day life. For the first time, we have provided guidance on which dietary approaches can actually help and which dietary advice lacks evidence,” says Dr. Dimidi.
“Being able to improve this condition through dietary changes would allow people to self-manage their symptoms and hopefully improve their quality of life,” she adds.
Why do kiwis relieve constipation quickly?
Kiwifruit is thought to be so effective because the fiber increases the bulk of the stool by causing intestinal contractions and increasing water content in the intestines, which can soften the stool.
Dr Yvonne Jeanes, Head of Research and Impact at the British Dietetic Association (BDA), which funded the KCL-led project, says: “These guidelines are an excellent resource for dietitians and healthcare professionals. More broadly, they support a more diet-focused and evidence-based approach to the management of chronic constipation.
Symptoms of constipation
Not sure if you are constipated or not? Take a look at these symptoms from the NHS…
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You have fewer bowel movements than usual or less than three bowel movements in the last week.
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Stools are unusually large or small, hard and lumpy.
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You need to strain while defecating, otherwise it hurts.
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After leaving the toilet, you feel as if you haven’t had a bowel movement.