Almost everyone gets, he sighssupported up-aka, constipation – from time to time. For many people, however, constipation can turn into a restless night. Fortunately, this week’s handy guide highlights the foods and supplements most likely to help you make your trip to the bathroom a smoother one.
Researchers in the UK compiled the guide, following an extensive review of the medical literature. Kiwis, rye bread, and fiber supplements were some of the things that had clear evidence supporting their use for chronic constipation, the researchers found. The findings, endorsed by the British Hearpetic Association, represent the first strict dietary guidelines for managing this frustrating health condition, the authors say.
“Chronic constipation can have a significant impact on day-to-day life,” said lead author Irini Dimidi, a nutrition researcher at King’s College London, in a University statement. “For the first time, we’ve provided guidance on what dietary approaches can truly help, and what dietary advice has no evidence.”
The endless debate
Estimates vary, but about 16% of the world’s population is thought to have constipation at the moment, and chronic constipation can affect between 9% and 20% of adults in the US, making it more popular since we have a quarter and a half of people over 65.
Most cases of chronic constipation are not linked to one known cause, such as disease, but there are factors that increase the risk of it occurring, including lifestyles such as our diet.
Medical guidelines in the past emphasized general advice for managing constipation, such as eating a diet rich in fiber. But the study’s researchers say their work is designed to identify specific foods and supplements that have scientific backing for managing constipation.
The investigators conducted four separate systematic reviews, which carefully analyzed data from 75 randomized controlled trials. Findings from these reviews were then used to create guidelines in a process called the recommendation inclusion, evaluation, development and evaluation, or grade, program.
One important feature of the grading system is that it separates the level of evidence supporting a particular recommendation and the strength of the recommendation, meaning how useful it will be to people. A strong recommendation in this case, for example, would mean that the majority of all chronic cases would likely benefit from following it. The proposed recommendations were also evaluated and decided by a panel of experts involved in the field (this is known as the Delphi Consensus).
The guidelines were published jointly in two journals, the journal of human nutrition and nutrition and neurogaltorloenterology & motility.
What works best for constipation?
In total, the researchers came up with 59 recommendations.
The most recommended supplements for constipation in the guidelines are Psyllium fiber Supplements, magnesium oxide supplements, and probiotics (although it is unclear which ones are best).
As for certain foods, the list goes: Kiwifruits, rye bread, and high mineral water.
Interestingly, the authors failed to find enough positive evidence to support any diet, including a high-fat diet. While it’s still possible that eating more fiber can prevent or treat chronic constipation, researchers say higher-quality studies are needed to know for sure. It’s also worth noting that a high-fiber diet is thought to have many health benefits, so there’s no reason to feel anxious if you’re already including plenty of fiber in your diet.
The researchers said that more extensive research should be done to develop the right treatments or interventions for constipation, because most of the studies reviewed were of low quality. But as it is, their recommendations can help people dealing with constipation, they say.
“Being able to improve this condition through dietary changes can allow people to better manage their symptoms and hopefully, improve their health,” Dimidi said.
