NEWYou can now listen to Fox News articles!
If your digestive system’s been a bit sluggish, scientists have found some new solutions — including a fruit you might already have at home.
Researchers in the United Kingdom recently published new guidelines in the Journal of Human Nutrition and Dietetics about the foods that can relieve constipation.
In an Oct. 13 news release, King’s College London said the research is the “first ever evidence-based dietary guidelines for adults with chronic constipation.”
GREEK YOGURT HAS ‘AMAZING BENEFITS’ FOR THE BODY AFTER WORKOUTS, NEW STUDY SAYS
The main recommendations are kiwi, rye bread and mineral water — all of which appear to improve bowel regularity.
It turns out that eating plain fiber isn’t enough, according to researchers.
Kiwi-based meals could improve regularity for adults with chronic constipation, researchers have found. (iStock)
“Our guidelines found that there simply isn’t enough evidence to suggest [fiber] actually works in constipation specifically. Instead, our research reveals some new dietary strategies that could indeed help patients,” study author Eirini Dimidi said.
“At the same time, we urgently need more high-quality trials to strengthen the evidence on what works and what doesn’t.”
CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER
Jason Heiselman, a New York-based certified nutritionist and professional chef at Hungryroot, told Fox News Digital that kiwis contain vitamin E and an enzyme called actinidin, which can speed up digestion and combat bloating.
“Feels like a no-brainer to include a few slices with any meal,” said Heiselman, who was not involved with the new study. “Pairing kiwi with some good fat sources like seeds, nuts or full-fat dairy allows your body to absorb more nutrients.”
Kiwi’s vitamin E and enzymes may make it an easy, flavorful addition to a balanced diet. (iStock)
“It’s also absolutely delicious,” added Heiselman.
If you don’t have a sweet tooth for fruit salads and kiwi smoothie bowls, the fruit is an “underutilized element” in savory dishes, he said.
CLICK HERE FOR MORE LIFESTYLE STORIES
The chef, whose family is Sicilian, is well-acquainted with kiwis, as they’ve grown on the island of Etna since the early 1900s.
“Raw kiwi slices often make their way to my dinner table,” he said.
A simple fruit salad with kiwi may help improve digestion and ease constipation naturally. (iStock)
“I treat them like freshly grown tomatoes and serve them with salty cheeses, toasted pistachios and shaved red onion.”
TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
He said as well, “I’ve also had great success using kiwi as a base for chutneys and relishes.”
“Pairing kiwi with some good fat sources like seeds, nuts or full-fat dairy allows your body to absorb more nutrients,” a chef said. (iStock)
Dimidi, the study author, hopes that adding kiwis and other foods recommended in the study can help people “self-manage their symptoms more and improve their quality of life.”
CLICK HERE TO GET THE FOX NEWS APP
“For the first time, we’ve provided direction on what dietary approaches could genuinely help and which diet advice lacks evidence,” she said.
