New Dietary Solutions for Constipation
If your stomach isn’t quite right, there might be some easy fixes, even with fruits you already have. Researchers from the UK recently released guidelines about foods that can help relieve constipation, published in the Journal of Human Nutrition and Dietetics.
According to a news release from King’s College London on October 13, this study represents the “first-ever evidence-based dietary guidelines for adults suffering from chronic constipation.”
The main suggestions include kiwi, rye bread, and mineral water, all believed to enhance bowel movements. It seems that merely consuming fiber is not sufficient, which is interesting.
“Our guidelines indicate that there isn’t enough solid evidence that just eating fiber is particularly effective for constipation. Instead, we’ve identified some new dietary strategies that could actually benefit individuals,” explained study author Eirini Dimidi.
She emphasized the need for more quality trials to really figure out what works best.
Jason Heiselman, a certified dietitian and chef from New York, noted that kiwis are rich in vitamin E and an enzyme known as actinidin, which aids digestion and helps minimize bloating. “It’s a no-brainer to toss a few slices into any meal,” he mentioned, adding that pairing kiwi with healthy fats like seeds or nuts can enhance nutrient absorption.
“Plus, it’s really tasty,” he added, which is definitely a plus for anyone looking to improve their diet.
For those who aren’t particularly fond of sweet desserts, Heiselman pointed out that fruit can also work wonders in savory dishes. His own family, with Sicilian roots, has a long-standing tradition of using kiwi, which has been cultivated in that region for over a century.
“I often use raw kiwi slices in my meals,” he said. “I treat them like fresh tomatoes, enjoying them with salty cheese, toasted pistachios, and thinly sliced red onions.”
He also mentioned that using kiwi as a base for chutneys or relishes has been quite successful in his experience.
Dimidi, the study author, expressed hope that incorporating kiwi and the other foods mentioned might help individuals manage their symptoms more effectively, thereby improving their quality of life.
“For the first time, we have clear guidance on which dietary methods are truly beneficial and which lack support,” she added. It seems like there’s room for significant improvements!
