If you’re on day three of not hitting number 2, most people will do just about anything to get things back on track. We’ve all been told that eating more fiber can help, but new research has some helpful advice on three things you can eat or drink to relieve your constipation.
The study, published in the Journal of Human Nutrition and Dietetics, breaks down exactly what you should resort to if you’re backed up. The combination may seem a bit random, but nutritionists say it works. Here’s what the study found and why this combination can help you get back into flow.
Meet the experts: Jessica Cording, RD, CDN, is author of The Little Book of Game-Changers; Keri Gans, RDN, is the author of The Small Change Diet.
What did the new research find?
The scientific analysis examined data from 75 randomized control trials and 59 dietary recommendations on constipation. The researchers noted that there wasn’t much data to support the general recommendation of a high-fiber diet, but they identified two foods and one drink that seemed to help: kiwi, rye bread and mineral water.
The findings “can now be quickly translated into clinical practice, thereby improving clinical care and patient outcomes,” the researchers write in the conclusion.
READ MORE: How to fix constipation
How does kiwi help with constipation?
According to Jessica, there are a few reasons why this simple fruit could be a blessing. “It contains an enzyme called actinidin, which is really beneficial for digestion,” she says. Kiwis also contain soluble and insoluble fiber, both of which help with poop, explains Keri.
“I often recommend kiwis for digestion in my practice,” adds Cording. If you really want to get the most fiber out of your kiwi, Cording says you can eat the fruit with the peel on, although “many people find the texture off-putting.”
How does rye bread help?
Rye bread is a form of whole-grain bread, notes Cording. “One hundred percent whole-grain bread contains slightly more fiber than whole-grain bread and contains prebiotic fiber, which helps feed beneficial gut bacteria,” says Gans.
Remember that this bread contains gluten. “If your constipation is related to gluten intolerance, it probably won’t be helpful,” says Cording.
How does mineral-rich water help?
There are a fairly wide range of “mineral water” options, but those containing magnesium and sulfates may be most helpful because the minerals can help draw water into the intestines and support smoother bowel movements, says Gans. “They can provide gentle relief from constipation, and since hydration is crucial for fiber to function, a sip of sparkling water can be an easy way to support digestive health,” she adds.
Cording also points out, “Any water can help with constipation.”
READ MORE: 4 reasons to switch to low-GI bread, according to a nutritionist
Why might generic high-fiber diets not be the key?
It’s important to emphasize this: The researchers didn’t find that a high-fiber diet was bad. They just found out that there isn’t enough data to suggest that a generic high-fiber diet is good for constipation.
“Fibers are a really important part of the image, but fluidity and movement can also be very supportive,” says Cording. “You can eat tons of fiber, but if you don’t stay hydrated, it will make things worse.”
And remember that the causes of constipation can be complicated, according to Gans. “It’s important to look at the bigger picture: regular physical activity, stress levels, medications and general diet all play a role in keeping digestion on track,” she says.
Ultimately, Cording says if you regularly experience constipation and changing your diet doesn’t seem to help, it’s a good idea to see a doctor for an evaluation.
This article by Korin Miller was originally published on Women’s Health US.
