Lower fiber diets tend to be associated with a higher risk of constipation,[1][2][3] and increasing fiber intake can benefit constipation[4][5] More research is needed to better understand which fiber-rich foods are best in this regard.
Prunes, being high in sorbitol, can have a laxative effect and may therefore help with constipation.[6] However, sorbitol can provoke unpleasant GI symptoms (abdominal pain, bloating) in certain individuals.[7]
A few studies have found mineral water (not to be confused with mineral oil) can be helpful for constipation, possibly due to the magnesium, sulfate, and bicarbonate it contains.[8][9]
Kiwifruit seems to be beneficial for people with constipation.[10][11][12]
References
- ^Shen L, Huang C, Lu X, Xu X, Jiang Z, Zhu CLower dietary fibre intake, but not total water consumption, is associated with constipation: a population-based analysis.J Hum Nutr Diet.(2019-08)
- ^Dukas L, Willett WC, Giovannucci ELAssociation between physical activity, fiber intake, and other lifestyle variables and constipation in a study of women.Am J Gastroenterol.(2003-Aug)
- ^Morais MB, Vítolo MR, Aguirre AN, Fagundes-Neto UMeasurement of low dietary fiber intake as a risk factor for chronic constipation in children.J Pediatr Gastroenterol Nutr.(1999-Aug)
- ^Rijnaarts I, de Roos NM, Wang T, Zoetendal EG, Top J, Timmer M, Hogenelst K, Bouwman EP, Witteman B, de Wit NA high-fibre personalised dietary advice given via a web tool reduces constipation complaints in adults.J Nutr Sci.(2022)
- ^van der Schoot A, Drysdale C, Whelan K, Dimidi EThe effect of fiber supplementation on chronic constipation in adults: an updated systematic review and meta-analysis of randomized controlled trials.Am J Clin Nutr.(2022-Jul-11)
- ^Attaluri A, Donahoe R, Valestin J, Brown K, Rao SSRandomised clinical trial: dried plums (prunes) vs. psyllium for constipation.Aliment Pharmacol Ther.(2011-Apr)
- ^Mack A, Bobardt JS, Haß A, Nichols KB, Schmid RM, Stein-Thoeringer CKChanges in gut microbial metagenomic pathways associated with clinical outcomes after the elimination of malabsorbed sugars in an IBS cohort.Gut Microbes.(2020-05-03)
- ^Dupont C, Hébert GMagnesium Sulfate-Rich Natural Mineral Waters in the Treatment of Functional Constipation-A Review.Nutrients.(2020-Jul-10)
- ^Anti M, Pignataro G, Armuzzi A, Valenti A, Iascone E, Marmo R, Lamazza A, Pretaroli AR, Pace V, Leo P, Castelli A, Gasbarrini GWater supplementation enhances the effect of high-fiber diet on stool frequency and laxative consumption in adult patients with functional constipation.Hepatogastroenterology.(1998)
- ^Samuel W Chey, William D Chey, Kenya Jackson, Shanti EswaranExploratory Comparative Effectiveness Trial of Green Kiwifruit, Psyllium, or Prunes in US Patients With Chronic ConstipationAm J Gastroenterol.(2021 Jun 1)
- ^Udani JK, Bloom DWEffects of Kivia powder on gut health in patients with occasional constipation: a randomized, double-blind, placebo-controlled study.Nutr J.(2013-Jun-08)
- ^Eady SL, Wallace AJ, Butts CA, Hedderley D, Drummond L, Ansell J, Gearry RBThe effect of 'Zesy002' kiwifruit ( var. ) on gut health function: a randomised cross-over clinical trial.J Nutr Sci.(2019)