Understanding Chronic Constipation: Strategies for Relief

Constipation is so common — but that doesn’t make it normal. When it becomes persistent (less than three bowel movements per week, straining, or incomplete emptying), we call it chronic constipation. This condition can affect much more than just digestion.

New BDA Guidelines for Managing Chronic Constipation

The new BDA guideline (2025) has just shared updated, evidence-based strategies for managing chronic constipation — and some of them might surprise you 👇

1. Fibre — The Right Type Matters!

Soluble fibres, like psyllium, have the best support from research. The key is a gradual increase and always pairing it with good hydration. This approach helps your body adjust without causing discomfort.

2. Kiwifruit

Clinical evidence shows that kiwifruit can support bowel regularity. It may be better tolerated than supplements for those who experience bloating. Incorporating this delicious fruit into your diet can be a tasty way to promote gut health.

3. Rye Bread & Prunes

Wholegrain rye and naturally fibrous fruits like prunes can help improve gut rhythm and stool consistency. These foods are not only nutritious but also effective in promoting regular bowel movements.

4. High-Mineral Water

Not all waters are the same. Those rich in magnesium and sulphates may gently support bowel movement, beyond simple hydration. Choosing the right type of water can make a significant difference in your digestive health.

5. Magnesium & Probiotics

Both magnesium and probiotics may play a role in gut motility and balance. However, they should always be used with the right guidance and for the appropriate duration. Consulting with a healthcare professional is essential to ensure safe and effective use.

The Importance of Personalisation

On the other hand, generic advice like “just eat more fibre” or “drink more water” isn’t always enough. What really matters is personalisation and knowing which strategies suit your body best. Each individual's digestive system is unique, and understanding your specific needs is crucial for effective management.

Lifestyle Factors Affecting Gut Health

Your gut health reflects your whole lifestyle. Hydration, fibre intake, stress management, physical movement, and sleep all play a role in maintaining a healthy digestive system.

Seeking Professional Guidance

While these are science-backed strategies, the right approach for you should be tailored by a qualified professional. They can guide you safely and effectively through the process of improving your gut health.

Conclusion

If you're struggling with chronic constipation, remember that you're not alone. There are effective strategies available to help you find relief.

💚 If you’d like support to understand your digestion and bring your gut back to balance, send me a message. Together, we can explore evidence-based solutions with care and direction.