Surprising ways to ease constipation
If your guts are sluggish and you have a bowel movement three times or less per week, you're battling chronic constipation. And you're not alone. Between 12% and 19% of folks deal with it -- and among those ages 65 and older, 24% of males and 34% of females are slow to go.
Chances are you've been told you need to adopt a "high-fiber diet" or take senna supplements, which act as a laxative. Turns out they're not the most effective approaches for relief.
New guidelines, published in two major international journals, are aiming to change how constipation is treated. Looking at data from 75 clinical trials, U.K. researchers concluded that the most effective relief is associated with eating two to three skinless kiwis a day for at least a month or consuming six to eight slices of rye bread daily (they do admit that's tough to do) or drinking 16 to 50 ounces of mineral water a day. Taking psyllium (a bulk-forming laxative that draws water into the intestines), probiotics, and magnesium oxide supplements (they, too, draw water into the intestines) also showed benefits.
I also recommend exercising to improve your digestive process. Yoga helps by providing internal massage and relaxation. Walking (aim for 10,000-plus steps) and aerobics also stimulate the intestines. And it's smart to avoid highly processed, fried and sugary foods and up your intake of fresh fruits and vegetables and healthy oils like those in salmon and extra-virgin olive oil. Want to digest more health info? Sign up for the free newsletter at 4YOUngevity.com.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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