Saed News: Sometimes the simplest foods can have the greatest impact on overall health. Kiwi, rye bread, and prunes are three natural and scientifically supported choices that can help improve constipation. If these foods are included regularly in your diet, your digestive system is likely to function more smoothly, lightly, and regularly.
According to SAEDNEWS, constipation is one of the most common digestive problems that almost everyone experiences at some point. A feeling of heaviness, bloating, difficult bowel movements, and abdominal discomfort can significantly affect daily quality of life. Now, researchers in the UK have identified three simple foods that may naturally help relieve constipation: kiwi, rye bread, and prunes.
A study conducted by researchers at King’s College London and published in two reputable scientific journals showed that these three foods can improve bowel movements and make defecation easier.
Kiwi is not just a tasty fruit; it is a powerful combination for gut health. It contains:
Both soluble and insoluble fiber
High water content
An enzyme called “actinidin” that helps digest proteins more effectively
The fiber in kiwi increases stool bulk, while its water content helps soften stool. As a result, many people report feeling lighter and experiencing improved digestion after consuming kiwi daily.
Rye bread contains more fiber than white bread, especially soluble fiber, which is very beneficial for digestive health. This type of bread:
Stimulates bowel movements
Reduces the time food stays in the intestines
Helps make bowel movements easier
Whole-grain rye bread is a better choice because it contains more nutrients and fiber.
Prunes have long been recognized as a natural remedy for constipation, and this study confirms it once again. The main reasons for their effect are:
High fiber content
A compound called “sorbitol”
Sorbitol is a natural sugar alcohol that draws water into the intestines, softening the stool and making it easier to pass.
For best results:
Eat 1–2 kiwis daily
Replace white bread with whole-grain rye bread
Add a few prunes to snacks or breakfast
Also, drinking enough water is essential, as fiber without sufficient hydration may actually worsen constipation.
In addition to these foods, the following habits help support gut health:
Daily physical activity and walking
Adequate sleep
Stress reduction
Consuming fresh fruits and vegetables
Limiting ultra-processed foods
