New British Diet Guidelines Explain How and What Foods Can Help Ease Constipation

Chronic constipation means having trouble passing stool regularly. Many adults go less than three times a week, strain often, or feel like they cannot empty their bowels completely. The British Dietetic Association (BDA) made new evidence-based guidelines to help adults manage constipation through food and drink — not just medication.

Why these guidelines matter

For years, people were told to “eat more fibre” or “drink more water.” But that advice was too general and did not always help. The BDA reviewed research to find which types of foods, fibres, and probiotics really work for chronic constipation. Their goal was to make practical, proven dietary advice that healthcare professionals can use with patients.

How the guidelines were made

Researchers reviewed around 75 scientific studies on diet and constipation in adults. They checked the results for different types of fibre, probiotics, foods like kiwi fruit and prunes, and even mineral-rich waters. Each study was graded for how strong the evidence was. The final report included 59 recommendations, rated as “strong” or “qualified,” depending on the quality of evidence.

What the guidelines say

• Fibre supplements: Psyllium (a soluble fibre) showed good results. It helped people have softer, more regular stools. But not all fibre types worked the same way.
• Probiotics: Some probiotics improved bowel regularity, but effects differed by strain. No single strain worked for everyone.
• Mineral water: Drinking water rich in magnesium or sulfate minerals helped improve stool softness and frequency for some people.
• Specific foods: Kiwi fruit helped reduce straining and improve stool texture. Rye bread also showed small benefits.
• Limited support: Simply eating a “high-fibre diet” or using herbal laxatives like senna did not have strong scientific backing for chronic constipation.

Key takeaway

These guidelines move beyond vague tips and offer targeted, science-backed choices for people with constipation. They highlight that small, specific changes like adding psyllium fibre, eating kiwi fruit, or drinking mineral-rich water may help bowel regularity.

However, everyone’s gut is different. What works for one person may not work for another. That is why the BDA recommends talking with a registered dietitian or healthcare provider before making big diet changes.

These new guidelines give adults better tools to manage constipation naturally, but medical care is still important if symptoms continue or get worse.