Great news for those of us who suffer from chronic constipation: the British Dietetic Association has recently released evidence-based guidelines for better symptom management. Until recently, most of the advice with regards to chronic constipation consists of encouraging people to drink more fluids and increase fibre intake. However, the latest research shows there are more specific, evidence-backed dietary changes we can make to reduce chronic constipation.
But first, what is chronic constipation?
Chronic constipation is a term used to describe unsatisfactory bowel motions that occur as a result of infrequent stools, stools that are difficult to pass, or both. It is estimated to affect approximately 1 in 10 people worldwide and can negatively impact quality of life. Current research suggests that nearly half of those with chronic constipation are not achieving adequate symptom relief with their current lifestyle changes.
So, what do the guidelines recommend?
- Kiwi fruit: the humble kiwi can have significant benefits for stool frequency. The guidelines recommend eating 2-3 kiwi fruit daily for at least 4 weeks.
Top tip: If you suffer from symptoms such as bloating, abdominal pain, or gas, try removing the kiwifruit skin
- Fibre supplements such as psyllium husk: doses above 10g/day for a minimum of 4 weeks are recommended to improve stool frequency
Top tip: Increase your doses gradually to avoid bloating and discomfort, and drink plenty of water as your fibre intake increases.
- Magnesium oxide: supplementing with 0.5-1.5g per day for at least 4 weeks may be recommended to support the management of constipation. Similar to fibre supplements, it is recommended to increase the dose gradually.
Top tip: Make sure to speak to your dietitian or GP to check if this is the right treatment for you, as magnesium supplements are not appropriate for everyone.
- Rye bread: consuming 6-8 slices of Rye bread daily for at least 3 weeks may be beneficial for reducing chronic constipation, compared to white bread.
Top tip: this amount of bread daily may not be a realistic, or manageable amount for everyone. Start by swapping to a Rye option and increasing your intake slowly, or combine it with another recommended strategy above.
- High-mineral water: consuming 0.5-1L of high mineral content water for 2-6 weeks may improve response to treatment for constipation. However, at this stage there is no standardised measure of ‘high mineral content’ water, and this may not be appropriate for everyone.
Top tip: Consider this a secondary option and discuss it with your dietitian or GP before trying it!
At this stage, more research is needed to recommend specific probiotics strains, synbiotics, or whole-diet approaches for chronic constipation management.
What does this mean in practice?
These guidelines provide clear, simple steps beyond the simple recommendation to increase fibre and fluids to support the management of chronic constipation. The good news? Most of these strategies involve accessible, everyday foods and supplements.
If you’d like more personalised advice about how you can implement the new guidelines for yourself, then you can book in with one of our dietitians via our website.
You can also find a link to the full paper here
For personalised support tailored to your unique dietary requirements, don’t hesitate to book a consultation with one of our wonderful Accredited Practising Dietitians here.
Written by Maddy Raymond, Accredited Practising Dietitian.