{"id":9095,"date":"2026-01-29T09:39:28","date_gmt":"2026-01-29T08:39:28","guid":{"rendered":"https:\/\/www.welovecycling.com\/uk\/?p=9095"},"modified":"2026-02-03T09:47:31","modified_gmt":"2026-02-03T08:47:31","slug":"the-foods-that-actually-help-relieve-constipation-according-to-new-science","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/uk\/2026\/01\/29\/the-foods-that-actually-help-relieve-constipation-according-to-new-science\/","title":{"rendered":"The Foods That Actually Help Relieve Constipation, According to New Science"},"content":{"rendered":"

Struggling with chronic constipation can feel like an endless cycle of trial and error. Now, groundbreaking research from King\u2019s College London has identified the foods and supplements that genuinely help, and some that don\u2019t. These new, evidence-based guidelines offer real hope for those seeking relief. Here\u2019s what the science says.<\/strong><\/p>\n

<\/p>\n

Why your usual constipation fixes might not work<\/strong><\/h2>\n

For years, the standard advice for constipation has been simple: eat more fibre and drink more water. But according to the latest research,<\/a> this approach may be too simplistic and, in some cases, ineffective. The new guidelines, published in leading international journals and endorsed by the British Dietetic Association, reveal that popular remedies like general \u201chigh-fibre diets\u201d and senna supplements lack strong scientific support.<\/p>\n

Dr Eirini Dimidi, lead author and Reader in Nutritional Sciences at King\u2019s College London, explained, \u201cChronic constipation can have a huge impact on someone\u2019s day-to-day life. For the first time, we\u2019ve provided direction on what dietary approaches could genuinely help, and which diet advice lacks evidence.\u201d The study is based on data from over 75 clinical trials, making it the most comprehensive review of its kind.<\/p>\n

The top foods that help with constipation<\/strong><\/h2>\n

So, what should you be eating? The study highlights three standout foods that can help ease constipation:<\/p>\n

Kiwi<\/strong> isn\u2019t just a delicious fruit; it\u2019s a powerhouse for gut health. The research found that it can improve stool frequency and consistency, making it a top recommendation.<\/p>\n

Swapping your usual white or whole wheat bread for rye<\/strong> could make a noticeable difference. Rye<\/strong> bread\u2019sunique fibre composition helps promote regularity.<\/p>\n

Long known as a natural remedy, prunes<\/strong> have now been scientifically validated for their effectiveness in relieving constipation.<\/p>\n

These foods aren\u2019t just old wives\u2019 tales. They\u2019re backed by clinical trials and expert consensus.<\/p>\n

Supplements that can provide relief<\/strong><\/h2>\n

While whole foods<\/a> are ideal, certain supplements can also help. The study identified psyllium fibre, specific probiotics, and magnesium oxide as effective options. Psyllium, a type of soluble fibre, is particularly notable for its ability to soften stools and ease passage. Magnesium oxide, often found in mineral-rich waters, was also shown to help.<\/p>\n

However, not all supplements are created equal. The research found that senna, a common herbal laxative, lacks convincing evidence for long-term use. \u201cEating a high-fibre diet offers many benefits to overall health, but our guidelines found that there simply isn\u2019t enough evidence to suggest it actually works in constipation specifically,\u201d said Dr Dimidi.<\/p>\n

The role of hydration: not all water is equal<\/strong><\/h2>\n

Hydration is key, but the type of water you drink matters. The guidelines highlight that mineral-rich water, especially that high in magnesium, can be more effective than plain water. This is because magnesium helps draw water into the intestines, softening stools and making them easier to pass.<\/p>\n

The study recommends looking for waters with high mineral content, which can be found on the label. This small change could make a big difference in your comfort and regularity.<\/p>\n

Practical takeaways for better gut health<\/strong><\/h2>\n

If you\u2019re dealing with chronic constipation, start by incorporating kiwifruit, rye bread, and prunes into your diet. Consider trying psyllium fibre or magnesium oxide supplements, and opt for mineral-rich water. Most importantly, work with a healthcare professional to find what works best for you.<\/p>\n","protected":false},"excerpt":{"rendered":"

Struggling with chronic constipation can feel like an endless cycle of trial and error. Now, groundbreaking research from King\u2019s College […]<\/p>\n","protected":false},"author":211,"featured_media":9102,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20],"tags":[],"global-categories":[],"class_list":["post-9095","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-the-latest"],"yoast_head":"\nThe Foods That Actually Help Relieve Constipation<\/title>\n<meta name=\"description\" content=\"Groundbreaking research has identified the foods and supplements that genuinely help constipation, and some that don\u2019t.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/uk\/2026\/01\/29\/the-foods-that-actually-help-relieve-constipation-according-to-new-science\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Foods That Actually Help Relieve Constipation, According to New Science\" \/>\n<meta property=\"og:description\" content=\"Groundbreaking research has identified the foods and supplements that genuinely help constipation, and some that don\u2019t.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/uk\/2026\/01\/29\/the-foods-that-actually-help-relieve-constipation-according-to-new-science\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - 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