If you suffer from chronic constipation – fewer than three bowel movements per week for several months – you’ve probably already tried everything. Drink more, add oat bran to your yogurts or try probiotic treatments…
However, this generic advice often lacks effectiveness. Published by the British Dietetic Association and researchers from King’s College London, new recommendations based on more than 75 clinical trials challenge preconceived ideas and offer targeted solutions.
Kiwis, prunes and mineral water: the winning trio for your transit
Forget fuzzy fiber-rich diets. Experts now recommend specific foods whose action on transit is scientifically demonstrated. The big winner in this study is the kiwi: consuming 2 to 3 kiwis per day (with or without the skin) helps soften stools thanks to its high water and targeted fiber content.
To complete this natural base, researchers recommend:
- 8 to 10 prunes per day;
- 0.5 to 1.5 liters of mineral-rich water daily;
- Rye bread, psyllium or magnesium oxide as a supplement if necessary.
Probiotics and supplements: beware of false promises
While pharmacy shelves are full of “miracle” solutions, scientists are calling for caution. There is insufficient evidence to recommend commercial probiotic mixtures or synbiotics, often tested on isolated strains without an overall view of the microbiota.
Likewise, the senna plant does not have convincing data. Finally, increasing your fiber intake without adjusting your hydration is completely ineffective.
The step-by-step method to regain intestinal comfort
To relieve your constipation without rushing to medicinal laxatives, take a methodical approach:
- Introduce one change at a time (for example, 2 to 3 kiwis daily and highly mineralized water);
- Keep this routine for at least 4 weeks in order to evaluate its real effects on the frequency, consistency of stools and your comfort of life;
- Adjust gradually by adding rye bread or psyllium if the need arises.
By precisely targeting your food intake rather than by multiplying trendy supplements, you give your digestive system the means to regain its natural rhythm.