New Study Says These 3 Foods May Provide Constipation Relief

EatingWell • January 19, 2026 • health

Key Points:

A recent study by England’s King’s College, published in The Journal of Human Nutrition & Dietetics and Neurogastroenterology & Motility, found that kiwi, rye bread, and prunes can positively influence constipation due to their fiber content and unique properties.
Kiwi provides both soluble and insoluble fiber along with the enzyme actinidin, which aids protein breakdown in the gut, while rye bread contains more soluble fiber than wheat bread, and prunes offer fiber plus sorbitol, a sugar alcohol that helps soften stools.
For optimal benefits, consuming one of these foods daily in recommended amounts is advised, and proper storage methods are important to maintain their quality and effectiveness.
Unripe kiwis should be stored in a breathable