Do you suffer from chronic constipation? If so, you’re certainly not alone. It’s estimated that 15% to 25% of Canadians struggle with this uncomfortable condition. The good news is that certain foods, like kiwifruits and rye bread, can offer relief. Let’s delve into the science-backed strategies that can help manage chronic constipation.
Understanding Chronic Constipation
Chronic constipation is a common condition defined as having fewer than three bowel movements a week for at least three months. Symptoms vary from person to person and can include straining, passing hard or lumpy stools, and the sensation of incomplete evacuation. Some people may also experience abdominal pain, bloating, and nausea. Various factors can contribute to constipation, such as lack of physical activity, dehydration, changes in daily routine, medication side effects, and certain medical conditions like Parkinson’s disease, diabetes, and hypothyroidism.
First Evidence-Based Diet Guidelines for Chronic Constipation
Recently published guidelines provide science-backed dietary recommendations to help manage chronic constipation. Developed by researchers at King’s College London, the guidelines are based on the analysis of 75 randomized controlled trials investigating the effectiveness of dietary interventions for managing constipation. The guidelines provide 59 evidence-based recommendations, enabling healthcare providers to offer personalized dietary advice to improve constipation symptoms and quality of life.
Fibre Supplements
Fibre supplements such as psyllium, taken in doses above 10 g per day for at least four weeks, are recommended to improve stool frequency and consistency and reduce the severity of straining. To prevent side effects like bloating and gas, it’s advisable to start with a low dose and gradually increase it each week.
Kiwifruit
According to the guidelines, consuming two to three kiwis a day, green or gold, for at least four weeks can help ease constipation. Kiwifruit, which is more effective for increasing stool frequency than psyllium, contributes to bulkier and softer stool due to its fibre and water content. It also contains compounds called raphides, which are thought to increase the production of gut mucin, thereby easing constipation.
Whole Grain Rye Bread
Eating six to eight slices of whole grain rye bread a day for at least three weeks can increase stool frequency. When selecting rye bread, look for a dense variety that lists whole grain rye flour or whole rye meal as the first ingredient.
Magnesium Oxide Supplements
Taking 500 to 1500 mg of magnesium oxide a day for at least four weeks can improve stool frequency and consistency, reduce the severity of straining, and alleviate the feeling of incomplete evacuation. Magnesium works by pulling water into the intestinal tract, which softens the stool and promotes a bowel movement. However, people with chronic kidney disease should consult their doctor before taking magnesium.
High Mineral-Content Water
Drinking 0.5 to 1.5 litres of high mineral-content water a day, for two to six weeks, can help alleviate constipation-related symptoms. The waters used in the studies contained varying amounts of calcium, magnesium, sulphate, and sodium.
Probiotics and High-Fibre Diet
Despite the popularity of probiotics and high-fibre diets, the guidelines do not recommend them as first-line treatments due to the lack of convincing evidence. However, they do suggest that if one decides to try a probiotic, it should be taken for at least four weeks following the manufacturer’s instructions. While a high-fibre diet may not directly impact bowel movement frequency, it offers other health benefits, including a lower risk of cardiovascular disease, Type 2 diabetes, and colorectal cancer.
As with any health concern, it’s important to consult with a healthcare professional before starting any new dietary regimen or supplement. Remember, everyone’s body is unique, and what works for one person may not work for another.
