When you’re on day three of not going No. 2, most people will do just about anything to get things moving again. We’ve all been told that eating more fibre can help, but new research has some helpful advice on three things you can eat or drink to ease your constipation.
The study, published in the Journal of Human Nutrition and Dietetics, breaks down exactly what to reach for when you’re backed up. The combination may seem a little random, but dieticians say it checks out. Here’s what the study found, plus why this combo can help you get back into the flow.
Meet the experts: Jessica Cording, RD, CDN, is author of ; Keri Gans, RDN, is author of
What Did The New Research Find?
The scientific analysis looked at data from 75 randomised control trials and 59 dietary recommendation statements on constipation. The researchers found that there wasn’t a lot of data to support the broad recommendation to follow a high-fibre diet, but they did identify two foods and a drink that seemed to help: kiwi, rye bread and mineral water.
The findings “can now be rapidly implemented into clinical practice, thereby improving clinical care and patient outcomes,” the researchers wrote in the conclusion.
READ MORE: How To Fix Constipation
How Does Kiwi Help Constipation?
There are a few reasons this simple fruit might be a boon, according to Jessica. “It has an enzyme in it called actinidin, which is really beneficial for promoting good digestion,” she says. Kiwis also contain soluble and insoluble fibre, both of which help you poop, explains Keri
“I often recommend kiwis for digestion in my practice,” Cording adds. If you really want to get the most fibre from your kiwi, Cording says you can eat the fruit with the skin on, although “a lot of people find the texture off-putting.”
How Does Rye Bread Help?
Rye bread is a form of whole-grain bread, Cording notes. “One-hundred percent whole rye has slightly more fibre than 100 percent whole wheat bread and contains prebiotic fibres that help nourish beneficial gut bacteria,” Gans says.
Just keep in mind that this bread contains gluten. So, “if your constipation has to do with gluten intolerance, it probably won’t be helpful,” Cording says.
How Does Mineral-Rich Water Help?
There’s a pretty big range of “mineral water” options out there, but the ones that contain magnesium and sulfates may be most helpful because the minerals can help draw water into the intestines and support smoother bowel movements, Gans says. “They may offer gentle relief for constipation, and since hydration is key for fibre to do its job, sipping mineral water can be a simple way to support digestive health,” she adds.
Cording also points out: “Any water can be helpful for constipation.”
READ MORE: 4 Reasons To Switch To Low GI Bread, According To A Dietician
Why Might Generic High-Fibre Diets Not Be The Key?
It’s important to stress this: The researchers didn’t find that high-fibre diets were bad. They just discovered that there wasn’t enough data to suggest that following a high-fibre diet is good for constipation.
“Fibre is a really important piece of the picture, but fluid and movement can also be really supportive,” Cording says. “You can eat tons of fibre but, if you’re not having adequate fluids, it’s going to make things even worse.”
And remember that constipation’s causes can be complicated, per Gans. “It’s important to look at the bigger picture: Regular physical activity, stress levels, medications and overall diet all play a role in keeping digestion on track,” she says.
Ultimately, if you’re dealing with regular constipation and making dietary tweaks doesn’t seem to help, Cording says it’s a good idea to check in with a healthcare professional for an evaluation.
