New dietary guidelines from the British Dietetic Association, published Monday, say that kiwis — along with rye bread and certain supplements — can help improve constipation symptoms. The rport was simultaneously co-published in Journal of Human Nutrition and Dietetics and Neurogastroenterology & Motility.
The guidelines, the authors say, are the first evidence-based recommendations for treating constipation with diet, not medications.
The recommendations include:
- Fiber supplements: More than 10 grams of fiber supplements, such as psyllium, per day can improve stool frequency and consistency and aid in reducing straining. Fiber supplements should be slowly introduced and dosage gradually increased.
- Probiotics: Certain strains of probiotics, including, B. lactis and Bacillus coagulans Unique IS2, may help some people with symptoms. If taking one, patients should take a supplement of their choice and follow the manufacturer’s instructions for at least four weeks.
- Magnesium oxide supplements: 0.5-1.5 grams daily can help with stool frequency and consistency, reduce symptoms such as bloating and abdominal pain and improve overall quality of life. Dosage should start at 0.5 grams per day and be gradually increased weekly.
- Kiwis: Three daily, with or without the skin, can help improve stool frequency but not consistency.
- Rye bread: Six to eight slices of rye bread per day can also aid stool frequency, but not consistency. The authors noted that this amount may not be realistic for some people.
- High mineral-content water: In combination with other treatments, 0.5-1.5 liters per day of high mineral-content water may also help. One of the key minerals in high mineral-content water, magnesium, is a known laxative.
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