October 18, 2025 (Punjab Khabarnama Bureau) : The British Dietetic Association (BDA) has released updated dietary guidelines to help people manage and relieve constipation through simple, nutrition-based strategies. The recommendations emphasize a balanced intake of dietary fibre, proper hydration, and the inclusion of gut-friendly foods that promote regular bowel movements and overall digestive health.
Constipation, a common digestive problem, affects millions worldwide and can cause discomfort, bloating, and irregular stools. According to the BDA, while over-the-counter laxatives are often used, the most sustainable and healthy approach is dietary and lifestyle modification.
Key Dietary Recommendations
The BDA’s new guidelines focus on evidence-based foods that support healthy digestion. These include:
- Increase Fibre Intake:
Fibre plays a vital role in softening stools and promoting bowel regularity. The BDA recommends adults consume 25–30 grams of fibre daily from natural sources such as:- Whole grains (oats, brown rice, whole wheat bread)Legumes (beans, lentils, chickpeas)Fruits (pears, apples with skin, berries, prunes)Vegetables (broccoli, carrots, leafy greens)
- Stay Hydrated:
Water helps fibre work effectively by softening stools. The BDA advises 1.5–2 litres of water per day, adjusting for activity levels and climate. Herbal teas and soups can also contribute to total fluid intake. - Include Prebiotics and Probiotics:
These help maintain a healthy gut microbiome.- Prebiotic foods such as bananas, onions, garlic, leeks, and asparagus feed beneficial gut bacteria.
- Probiotic-rich foods like yoghurt, kefir, kimchi, and sauerkraut introduce live bacteria that improve digestion.
- Limit Processed and Low-Fibre Foods:
Highly processed foods, refined grains, and excessive meat or dairy can worsen constipation. The BDA advises reducing fast foods, sugary snacks, and white bread. - Physical Activity Matters:
While the focus is on diet, the BDA highlights that regular physical activity—even simple activities like walking or stretching—can significantly support bowel movement and reduce digestive sluggishness.
New Research Insights
The BDA’s updated guidelines reflect growing research linking diet and gut microbiota to bowel health. Studies show that high-fibre and probiotic diets not only alleviate constipation but also lower the risk of irritable bowel syndrome (IBS) and other gastrointestinal disorders.
The association also warns against the overuse of stimulant laxatives, as dependence can lead to reduced natural bowel activity. Instead, a consistent fibre- and hydration-focused approach is considered safer and more effective in the long term.
Foods to Add for Better Bowel Health
The BDA lists several “constipation-fighting” foods:
- Prunes and Figs: Contain sorbitol, a natural laxative compound.
- Flaxseeds and Chia Seeds: Provide soluble fibre that forms a gel-like texture in the gut, easing stool passage.
- Oats: Rich in beta-glucan, a fibre that softens stools.
- Kiwifruit: Shown in studies to naturally improve stool frequency and consistency.
Foods to Avoid or Limit
Some foods can worsen constipation if eaten frequently or in excess:
- Processed meats and cheese
- Fried foods and pastries
- White rice and refined flour
- Caffeine-heavy or sugary beverages (which can dehydrate the body)
BDA’s Broader Message
The BDA’s new guidance aims to encourage a holistic approach—addressing diet, hydration, and movement rather than relying solely on medication. The association emphasizes the importance of personalized dietary plans, as fibre tolerance can vary between individuals.
Registered dietitian Dr. Clare Thornton-Wood, a BDA spokesperson, said, “Constipation is often the result of multiple factors. A balanced diet rich in fibre and fluids, combined with regular physical activity, is the safest and most effective way to maintain bowel health.”
She added that those with chronic constipation or related medical conditions should consult a healthcare professional before making major dietary changes.
Public Health Importance
Constipation is not only a discomfort issue but also a significant healthcare concern. It is estimated that 1 in 7 adults and up to 1 in 3 older adults experience it regularly. In children, dietary fibre insufficiency and poor hydration are common causes.
The BDA hopes its new guidelines will help reduce the dependence on laxatives and promote self-care through diet and lifestyle modification. The association also plans awareness campaigns to educate people on easy, food-based solutions for digestive wellness.
Conclusion
The British Dietetic Association’s updated guidelines are a timely reminder that simple lifestyle adjustments—like eating more fruits, vegetables, and whole grains, staying hydrated, and keeping active—can significantly improve digestive health. By choosing natural, nutrient-rich foods and reducing processed options, individuals can achieve better gut health and prevent chronic constipation in a safe, sustainable way.
Summary
The British Dietetic Association’s new guidelines highlight a fibre-rich, hydrated, and probiotic diet to relieve constipation naturally, emphasizing lifestyle adjustments over medication for long-term digestive health.