Kiwi: A Natural Remedy for Constipation Backed by Experts
New dietary guidelines from the British Dietetic Association (BDA) question the effectiveness of traditional high-fibre diets in managing chronic constipation, emphasizing more targeted approaches. While consuming 25g of fibre daily has limited evidence of relieving constipation, specific foods like kiwifruit have been highlighted as safe and effective alternatives. Eating two to three kiwifruits daily for at least four weeks can improve digestive health due to their unique fibre and enzyme composition. Additional recommendations include drinking 0.5–1.5 litres of mineral water daily for hydration, taking magnesium oxide supplements (0.5–1.5g daily), and consuming six to eight slices of rye bread per day. Psyllium fibre supplements, proven to be more effective than generic high-fibre diets, are also suggested at a daily intake of 10g. These updated recommendations align with Malta’s growing emphasis on health-conscious dining and mindful eating. With local restaurants and cafés embracing superfoods and gut-friendly options, foods like ki
Could Kiwi Be the Secret to Relieving Constipation?
New dietary recommendations from the British Dietetic Association (BDA) challenge conventional wisdom surrounding chronic constipation management, shedding light on more targeted and effective solutions. While high-fibre diets have long been touted as the go-to remedy, the latest guidelines reveal there’s limited evidence to support the idea that simply consuming 25g of fibre daily can significantly alleviate constipation. Instead, the focus shifts to specific foods and supplements that deliver measurable results.
One standout recommendation is the daily consumption of kiwifruit, a natural, nutrient-packed option that has been identified as a safe and effective treatment. For those struggling with constipation, eating two to three kiwifruits every day for at least four weeks could help improve digestive health, thanks to the fruit’s unique combination of fibre and enzymes that promote gut motility. As Malta’s restaurants and cafés increasingly embrace superfoods and locally sourced produce, kiwifruit might soon become a staple ingredient in healthy breakfast bowls and smoothies across the island.
The guidelines also suggest incorporating other dietary strategies for relief. Drinking 0.5–1.5 litres of mineral water daily is recommended to maintain hydration, a critical factor for smooth digestion. Additionally, magnesium oxide supplements (0.5–1.5g daily) are highlighted for their ability to support bowel movements. Rye bread, another fibre-rich option, is suggested in quantities of six to eight slices per day. This nutrient-dense bread, often found in artisanal bakeries across Malta, could be a delicious addition to a balanced diet, whether enjoyed with traditional Maltese dips like bigilla or as part of a health-conscious sandwich.
For those considering fibre supplements, the BDA advises opting for at least 10g of psyllium daily. Unlike generic high-fibre diets, psyllium has demonstrated greater efficacy in providing relief from chronic constipation. Psyllium supplements are versatile and can easily be incorporated into smoothies, shakes, or even sprinkled over porridge—a popular breakfast choice for health-focused diners in Malta.
This shift towards more targeted dietary interventions aligns with the growing trend of mindful eating and health-conscious dining. Malta’s vibrant food scene already offers an array of nutritious options, from farm-to-table restaurants to cafés specializing in gut-friendly meals. With these updated guidelines, there’s an opportunity for both individuals and the food industry to further explore creative ways to make digestion-friendly foods accessible and enjoyable.
By embracing foods like kiwifruit, rye bread, and fibre-rich supplements, alongside proper hydration and magnesium intake, individuals can take proactive steps toward better digestive health. Whether you’re preparing meals at home or dining out at one of Malta’s many health-focused eateries, these recommendations provide practical solutions for managing constipation while supporting overall well-being.