Kiwis, rye bread, mineral-rich water may help ease chronic constipation — study

Simple dietary changes—such as adding kiwis, rye bread, and mineral-rich water to one’s diet—may help relieve chronic constipation, according to new international guidelines published in the Journal of Human Nutrition and Dietetics and Neurogastroenterology & Motility.

The study noted that about one in every six to seven people worldwide suffers from chronic constipation. In the United States alone, an estimated 9 to 20 percent of adults experience chronic idiopathic constipation—a condition with no identifiable underlying cause.

Lead study author Eirini Dimidi said the guidelines bridge a long-standing gap between research and clinical practice by incorporating evidence-based dietary and supplement recommendations.

“These guidelines will help clinicians give clearer, more targeted, and evidence-informed dietary advice, and will allow people to self-manage their symptoms more effectively,” Dimidi said in an email to CNN.

Symptoms of chronic constipation include having fewer than three bowel movements per week, passing hard or lumpy stools, and experiencing pain or straining during bowel movements.

The new guidance applies to healthy adults with chronic idiopathic constipation and does not specifically address constipation related to neurological disorders, pregnancy, or other medical conditions. Dimidi advised that while some of the recommendations might still be helpful for these groups, they should be applied with caution.

Kiwis, in particular, have shown promise for improving digestive health. The fruit helps increase stool volume and water content, aids protein digestion, and promotes smoother movement of food and waste through the intestines.

Rich in dietary fiber and the enzyme actinidin—which helps break down proteins—kiwis can increase stool bulk, soften stools, and enhance bowel regularity. They also support gut health by providing natural prebiotic benefits and reducing inflammation.

Studies have found that regular kiwi consumption may improve bowel movement frequency and stool consistency, especially in people with mild constipation.

The researchers emphasized that pairing these foods with adequate hydration and physical activity can further support healthy digestion and long-term gut health.