LONDON (IT BOLTWISE) – The British Dietetic Association has published new dietary guidelines showing how constipation can be relieved through targeted food intake. The focus is not only on the quantity, but also the type and quality of the fiber consumed. Particular emphasis is placed on the consumption of kiwi fruits, which have been proven to have positive effects on intestinal health.
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The British Dietetic Association (BDA) has published new guidelines aimed at relieving constipation through targeted dietary changes. It is emphasized that the key to relief lies not in taking laxatives, but in the consistency of the diet, sufficient fluid intake and a variety of natural fiber. The new recommendations not only focus on the amount of fiber, but also on its type and quality.
Particular emphasis is placed on the consumption of kiwi fruits, which are recommended due to their scientifically proven, intestinal-friendly properties. The guidelines, developed by nutritionists and experts at King’s College London, provide 59 practical recommendations focusing on specific foods, drinks and supplements. One of the key recommendations is to consume 2 to 3 kiwi fruits daily and drink water rich in minerals to relieve the symptoms of constipation.
The BDA recommends that adults should consume around 30 grams of fiber every day. Fiber increases the volume and softness of stool, making it easier to pass through the intestines. However, it is important to increase fiber intake gradually to avoid discomfort and to always ensure adequate fluid intake – around 2 liters of fluid daily. Water helps the fiber swell and prevents the stool from drying out.
To achieve this goal, the BDA recommends a mixture of whole grain products, legumes, fruits and vegetables as well as nuts and seeds. Kiwi fruit in particular is highlighted as a natural, over-the-counter solution to constipation. Studies from New Zealand and the UK show that two green kiwis per day can significantly increase stool frequency and softness within two to four weeks.
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