The Constipation Advice That’s Leaving You CLOGGED UP
If you’ve struggled with constipation, you’ve probably heard the same tired advice a thousand times…
“Eat more fiber.”
But no matter how much fiber you add to your diet, you just can’t get things “moving” down there.
Well, you’re not the problem… but the advice may be.
Scientists just poured through dozens of studies on constipation, looking for what works… and what doesn’t.
They discovered PLENTY of bogus advice on constipation relief.
But they found something else, too… three specific foods that work better than harsh chemical laxatives.
And I’ll add one of my personal favorite recommendations to the mix, too.
Chronic constipation isn’t just uncomfortable—it destroys your quality of life.
The bloating. The straining. The embarrassment.
But lots of the advice you’ll get won’t do much to help you.
New research from King’s College London analyzed over 75 clinical trials and discovered something shocking.
High-fiber diets—the gold standard recommendation for decades—don’t actually have strong evidence for relieving constipation on their own.
Can you imagine? We’ve been doling out that advice to MILLIONS of people for DECADES without any strong evidence it works. But it doesn’t stop there…
For years, doctors pushed the same solution: if the standard home remedy of more fiber and more water didn’t do the trick, grab an over-the-counter laxative.
Here’s the problem with that approach:
Chemical laxatives work by irritating your intestines into moving. Over time, your gut becomes dependent on them. Your natural muscle contractions weaken. You need more and more just to get the same effect.
It’s a vicious cycle that leaves your digestive system worse off than when you started.
Natural remedies like psyllium fiber supplements and certain probiotics can help—and the research backs that up. But they’re not the whole story.
The real breakthrough? Three specific foods scientists found work incredibly well.
After reviewing decades of research, experts identified the dietary changes that actually move the needle:
Kiwifruit. This fuzzy little powerhouse contains a unique enzyme called actinidin that helps break down protein and speeds up digestion. Two kiwis a day significantly improved bowel movements in multiple studies.
Rye bread. Unlike wheat bread, rye contains special fibers that increase stool bulk and speed transit time through your gut. It’s not just “more fiber”—it’s the RIGHT kind of fiber. Look for 100% rye and dense, European-style loaves, not the fluffy sandwich bread.
Mineral-rich water. Water high in magnesium and sulfate acts as a gentle, natural laxative. It draws water into your intestines and softens stool without the harsh side effects of chemical laxatives.
But my personal recommendation for a healthy and “regular” gut? Focus on your circadian rhythm – your body’s natural sleep/wake cycle, which is also responsible for countless processes related to our health.
Get sun exposure first thing every morning, and avoid artificial blue light at night. This helps to properly set your circadian rhythm for the day.
In fact, a 2020 study out of France, published in the Journal of Clinical Gastroenterology, found a direct connection between a healthy circadian rhythm and “gut motility” (how well food moves through your system).
The standard old constipation advice needs an upgrade.
“Eat more fiber” ignored the fact that not all fiber works the same way. “Drink more water” didn’t specify what KIND of water matters.
And chemical laxatives? They’re a short-term band-aid that causes long-term damage.
Get more sunlight and switch to these three simple foods for real and long-lasting relief.
P.S. Discover how to reset your gut naturally with [link to related gut health content].
View Sources
Dimidi E, van der Schoot A, Barrett K, et al. British Dietetic Association Guidelines for the Dietary Management of Chronic Constipation in Adults. Journal of Human Nutrition and Dietetics, 2025; 38(5). DOI: 10.1111/jhn.70133
