Complete Guide to Foods and Drinks for Relieving Constipation: Aim for a "Smooth Morning" with Kiwi, Prunes, and Hydration

1. Why "Food" and "Drink" Are Key to Improving Constipation

The causes of constipation are not singular,

• Lack of dietary fiber

• Lack of hydration

• Lack of exercise

• Stress and disrupted daily rhythms

• Side effects of medication or illness

are all intricately involved.lnds.nhs.uk+1

Among these, the aspects you can easily control from today are **"food" and "drink."** The following three points are particularly important.

1. Dietary fiber

   • Increases stool bulk and absorbs water to soften it

   • Stimulates peristalsis (wave-like movements) in the intestineswsh.nhs.uk+1
     
     

2. Hydration

   • Prevents stools from hardening and helps them move smoothly through the intestines

   • Dietary fiber works best when it absorbs waterhdft.nhs.uk+1
     
     

3. Fermented foods and certain fruits

   • Work on intestinal bacteria to improve the gut environment (gut flora)

   • Fruits containing sorbitol (sugar alcohol) and organic acids can act as natural "mild laxatives"nhs.uk+1

Recent studies suggest that instead of recommending a general "high-fiber diet,"focusing on specific foods like kiwis, prunes, and water rich in mineralsmay be more effective in improving chronic constipation.InSight++2New Atlas+2

2. What Exactly Is "Constipation"? What State Does It Refer To?

2-1. Guidelines for Constipation

Medically, there are various definitions, but generally,

• Bowel movements occurless than three times a week

• Stools are hard, requiring straining to pass

• A feeling of "incomplete evacuation" persists

If such conditionspersist for several weeks, it is considered constipation.Mayo Clinic+1

Bowel habits vary among individuals, and "not going every day" doesn't immediately indicate an abnormality, butwhether you feel discomfort or if your quality of life is decliningare important points.

2-2. "Warning Signs" That Require Medical Attention

If you experience the following symptoms, it is dangerous to rely solely on self-imposed dietary methods.

• Blood in stools or persistent black stools

• Sudden narrowing of stools or significant change in shape

• Severe abdominal pain or vomiting

• Alternating constipation and diarrhea

• Unexplained weight loss or fever

• Sudden change in bowel habits in those over 50

These may be signs of colon cancer, bowel obstruction, or inflammatory bowel disease, soearly medical consultation is essential.Mayo Clinic+1

3. Foods That Help with Constipation: Kiwi, Prunes, Whole Grains, and More

3-1. Kiwi Fruit: The Most "Evidence-Based" Fruit Right Now

Recent guidelines and clinical trials have identifiedkiwi as particularly effective for chronic constipation.Cambridge University Hospitals+3InSight++3New Atlas+3

• Eating 2-3 kiwis a day can

  • Increase the frequency of bowel movements

  • Soften stools and reduce straining time

  • Reduce the amount of laxatives needed

These effects have been reported.
Kiwi contains

• A balanced mix of insoluble and soluble dietary fiber

• Components that draw water into the stool

• Components that serve as food for intestinal bacteria

These are thought to act like a "natural mild laxative."

Examples of Incorporating in Japan

• 1-2 kiwis with yogurt for breakfast

• Switch snacks from sweets to kiwis when you feel peckish

• Dice and add to salads

*People with diabetes should be cautious about the total amount of fruit (around 80 kcal per day).

3-2. Prunes & Raisins and Other Dried Fruits

**Prunes (dried plums)** have long been known as fruits that are "good for bowel movements." In fact, a study found thateating about 9-10 prunes daily increased bowel frequency and improved stool hardness.Cambridge University Hospitals+1

• Rich in dietary fiber

• Sorbitol, a sugar alcohol, draws water into the intestines

• Serves as food for intestinal bacteria

These reasons contribute to their natural laxative-like effect.

**Raisins (dried grapes)** and figs are also known to be beneficial for constipation due to their high fiber and sorbitol content.EatingWell+1

Examples of Incorporation

• Top yogurt with 2-3 prunes and raisins for breakfast

• Trail mix of dried fruits and nuts as a snack

• Chop and mix into bread or salads

*Due to high sugar content, avoid overeating. Aim for a small handful per day.

3-3. Apples, Berries, and Citrus Fruits

Apples, berries, and citrus fruits like mandarins and oranges

• Contain soluble fiber (pectin)

• Some contain sorbitol, which helps retain water in stools

These reasons help maintain the "water balance in stools."nhs.uk+1

Points

• Eat fruits with edible skins (apples, pears, grapes, etc.) with the skin on if possible

• Eating the fruit itself is better than juice for fiber intake

3-4. Root Vegetables and Tubers: Sweet Potatoes, Potatoes, Carrots, etc.

Root vegetables and tubersare convenient for Japanese home cooking.

• Sweet potatoes (especially with skin): Help bowel movements with insoluble fiber and a component called yacon

• Car