If you’re backed up, your first instinct might be to grab a laxative whether it’s the gentle kind or the one that sends you running to the bathroom. Or you might fall back on the classic advice: “Eat more fiber.”
But according to new research from King’s College London, that may not be your best bet. Scientists found that there are far more effective—and natural—ways to get things moving again, none of which involve fiber supplements.
Their study showed that mineral water, magnesium, and even kiwifruits outperformed traditional fiber sources like cereal when it comes to relieving constipation.
In fact, eating two to three kiwis a day can do wonders for your sluggish digestion. Pair them with eight to ten prunes and a slice of rye bread, and you’re almost guaranteed to see results fast.
It’s also worth noting that many people misunderstand what constipation really is. Going a couple of days without a bowel movement doesn’t necessarily mean you’re constipated. True constipation is when you strain on the toilet, barely pass anything, feel bloated, and still sense you’re not “done.”
The findings came from an analysis of 75 clinical trials using the GRADE system—short for Grading of Recommendations, Assessment, Development, and Evaluation. From this, researchers created 59 evidence-based recommendations for easing constipation. Among the most effective options? Mineral water and magnesium oxide, which both work because of magnesium’s natural laxative effects.
As for probiotics, the verdict is mixed and they’re not harmful, but they’re not particularly powerful in fixing constipation either.
The biggest surprise? The study found little solid evidence that high-fiber diets are the ultimate solution. Fiber isn’t useless, but the old “just eat more fiber” advice doesn’t hold up scientifically.
In short: if you want relief, think magnesium, kiwis, and hydration—not just bran flakes.
