Evidence-Based Recommendations for Chronic Constipation

Constipation impacts nearly every aspect of daily life, yet the guidance patients receive is often based more on anecdotal experience than solid research. Medical providers typically follow general dietary and supplemental recommendations that have worked for others — but aren't always backed by well-organized clinical evidence.

That recently changed. The British Dietetic Association conducted a thorough review of 75 randomized controlled trials to determine which foods and supplements actually help with constipation. Here are the key takeaways:

• Magnesium oxide was the standout supplement, showing improvements in stool frequency and consistency, reduced feelings of incomplete evacuation, and

• relief from abdominal pain and bloating.

• Fiber supplements help improve stool consistency and frequency, and reduce

• straining.

• Probiotics improve stool frequency and the sensation of incomplete evacuation. Notably, no single probiotic strain outperformed the others.

• Kiwifruit was the top food finding, shown to improve stool frequency.

One important thing to keep in mind: every person is different. These are guidelines — not guarantees — and what brings relief for one person may cause painful bloating in another. Use these findings as a starting point, stay open to trying different options, and always consult a medical provider if you're unsure what's right for you.