We’ve all been told the same advice for decades: 'Eat more fibre if you’re constipated.' From breakfast cereals to bran muffins, fibre has long been the go-to remedy for getting things 'moving.' 

But new research published in two major international journals, the Journal of Human Nutrition & Dietetics and Neurogastroenterology & Motility has just turned that advice on its head. 

It turns out that while a high-fibre diet is good for your overall health, the science doesn’t actually support it as an effective treatment for constipation. 

The researchers looked at more than 75 clinical trials and rather than just counting grams of fibre, they focus on measurable outcomes like how often someone passes stools, whether straining occurs, and overall quality of life. 

They identified a few key foods and supplements that have solid evidence behind them: 

Kiwifruit – This one topped the list! Studies show it helps improve stool frequency and consistency.

Rye bread – Rich in unique fibres and bioactive compounds that appear to support gut movement.

Mineral-rich water – Particularly waters high in magnesium, which can naturally draw water into the bowel.

Psyllium fibre, magnesium oxide, and certain probiotics – These supplements also showed evidence of helping reduce constipation symptoms. 

In contrast, general 'high-fibre diets' and popular senna-based laxatives were found to lack convincing scientific support for long-term effectiveness. 

Constipation isn’t just uncomfortable, it can seriously affect quality of life. It’s also incredibly common, especially among adults and older populations. 

Until now, most medical advice has been frustratingly simple: 'Eat more fibre and drink more water.' But the new research suggests that this one-size-fits-all approach is outdated. 

Fibre is still vital for heart health, gut bacteria, and blood sugar control. But when it comes to constipation specifically, it may not be the magic bullet we’ve all been led to believe. 

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