A set of updated dietary recommendations is reshaping how chronic constipation is treated in the United States, shifting the focus from medications to everyday foods. The guidance, published in the Journal of Human Nutrition & Dietetics and Neurogastroenterology & Motility, highlights kiwis, rye bread, magnesium supplements, probiotics and fiber sources as effective options for improving bowel regularity.
These BDA-backed guidelines are being described as the first evidence-based framework that emphasizes food-based management rather than over-the-counter laxatives. With nearly 16% of adults worldwide—and millions in the U.S.—struggling with constipation, researchers say the approach is long overdue.
What Doctors Consider Chronic Constipation
Constipation is generally defined as having fewer than three bowel movements a week. When it continues for more than three months, it’s considered chronic. The issue affects all age groups but is especially common among women, older adults and people with low physical activity levels.
In the U.S., constipation leads to about 2.5 million doctor visits each year, according to the American College of Gastroenterology. Beyond physical discomfort, experts say the condition can trigger stress, embarrassment and disruptions to daily routines if ignored.
Food-Based Strategies Backed by Research
The new review identifies several foods and supplements that showed consistent results in clinical trials:
Kiwis
- Three kiwis a day—with or without the skin—can increase stool frequency.
- Their natural enzymes and fiber support movement in the digestive tract.
Rye Bread
- Six to eight slices a day may help some people, though researchers admit the intake might be unrealistic for everyone.
Magnesium Oxide
- A daily dose of 0.5 to 1.5 grams can soften stools, reduce bloating and improve comfort.
Fiber Supplements
- More than 10 grams a day, especially psyllium, helps regulate bowel movements.
- Experts recommend increasing the dose slowly to avoid gas or cramping.
Probiotics
- Strains such as Bifidobacterium lactis and Bacillus coagulans showed benefits when taken consistently for at least four weeks.
High-Mineral Water
- Drinking 0.5 to 1.5 liters daily—particularly water rich in magnesium—can support other dietary changes.
Why Researchers Say Diet Matters More Than We Thought
For years, the standard advice has centered on eating more fiber and staying hydrated. But the team behind the new guidelines says that guidance is too broad and not always supported by strong data.
Eirini Dimidi, an associate professor at King’s College London and lead author of the review, said many existing recommendations rely heavily on medication with little attention paid to nutrition. “We realised that the dietary recommendations available were limited and lacked robust research,” she noted.
A Step Toward Self-Managed Relief
Researchers believe these findings can help Americans manage chronic constipation more confidently without immediately turning to pharmaceuticals. The hope is that healthcare providers will begin recommending precise food strategies instead of general advice.
“We want people to feel empowered to take control of their symptoms using evidence-based dietary strategies,” Dimidi said.
Chronic constipation doesn’t just slow the gut — it affects quality of life, limits daily activity and fuels anxiety. Experts say small but consistent changes to the grocery list may help restore regularity and reduce the stress that comes with the condition.