Do you have constipation? Study says eat kiwis and drink mineral water to improve your gut health
Constipation is a common digestive issue yet often overlooked. Research shows that one in ten people suffers from persistent constipation, a condition that can significantly reduce quality of life. According to the National Health Service (NHS), you may be constipated if you have fewer than three bowel movements in a week or if your gut movements occur less frequently than usual.
A recent study by King’s College London, highlighted in a BBC report, offers promising insights: kiwi fruits and mineral water may offer natural and effective relief.
Kiwi: A Natural Remedy for Constipation
Dr Eirini Dimidi from King’s College London shared that people can report up to 30 different symptoms of constipation, and dietary adjustments can play a major role in relief.
The new guidelines emphasize consuming fruits and the right kinds of drinks.
Dr Dimidi recommends eating two to three kiwis every day to see improvements. Even without the skin, kiwis contain essential fibre.
The fibre in kiwi fruit:
Promotes gut contractions
Increases stool volume
Raises water content in the intestines, softening stools
Besides aiding digestion, kiwis are naturally rich in vitamin C (boosting immunity) and potassium (helping regulate blood pressure).
Other foods that offer similar benefits include:
Eight to ten prunes per day
Rye bread as a daily snack
Why Mineral Water Helps More Than Tap Water
The study also highlights the benefits of drinking mineral water, which Dr Dimidi says is “better than tap water”.
Mineral water contains magnesium, an essential mineral with natural laxative properties.
The research notes that magnesium oxide supplements can:
Ease lower abdominal pain
Reduce bloating
Decrease straining
Support smoother and more frequent bowel movements
Professor Kevin Whelan believes the new dietary guidance is a positive step toward empowering both health professionals and patients to naturally manage constipation.
The British Dietetic Association praised the study, calling it “a more diet-focused and evidence-based approach” to treating chronic constipation.
Conclusion
The new research reinforces a simple message: diet can play a powerful role in improving gut health. Incorporating kiwis, prunes, rye bread, and mineral water may provide natural relief from constipation and enhance overall digestive wellness.
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