What the New Guidelines Recommend
Chronic constipation — a condition marked by infrequent or difficult bowel movements lasting weeks or months — affects millions of people. For those taking GLP-1 medications, constipation is a particularly common side effect, as these drugs slow digestion and intestinal transit time.
Rather than reaching for laxatives right away, new clinical guidelines highlight the power of food and hydration to support smoother, more regular digestion. Based on evidence from over 75 trials, researchers found that certain foods and mineral-rich water can ease symptoms more reliably than generic “high-fiber” diets or herbal laxatives. [NBC News]
At Flow Wellness, our goal is to educate and empower you with practical, evidence-based tools to support your body’s natural rhythm. Let’s explore which foods the research points to, how to include them, and how to build a sustainable “flow-friendly” gut routine.
What the New Guidelines Recommend
Recent updates emphasize a few standout nutritional strategies that go beyond “eat more fiber.”
| Strategy | Key Food / Supplement | Why It Helps (Mechanism) |
|---|---|---|
| Kiwi fruit | 1–2 kiwis daily | Provides both soluble and insoluble fiber and contains actinidin, an enzyme that may help stimulate digestion. |
| Rye bread / whole-grain rye | Swap part of your grains for rye | Offers a unique soluble fiber profile that softens stool and increases stool volume. |
| Mineral-rich water (especially with magnesium) | Choose water high in minerals | Magnesium acts as an osmotic agent, drawing water into the intestines to soften stool. |
| Magnesium oxide supplements | Use under medical supervision | Backed by research as an effective option when diet and hydration aren’t enough. |
How to Build a “Flow-Friendly” Diet Plan
Here’s how to put these recommendations into daily practice with balance, comfort, and consistency in mind.
Step 1: Introduce Kiwi Gently
Start with half a kiwi (peeled, if preferred) to gauge your tolerance, then work up to 1–2 kiwis per day.
Simple ways to add kiwi:
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Slice over oatmeal or yogurt
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Blend into a smoothie with greens or chia seeds
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Enjoy solo as a mid-morning or afternoon snack
Step 2: Incorporate Rye and Diverse Grains
No need to eliminate your favorite grains—just include rye for added digestive benefits.
Try this:
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Use rye bread for toast or sandwiches
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Mix rye flour into your baking
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Snack on rye crispbread with nut butter or hummus
Step 3: Elevate Your Hydration
Both the amount and type of water matter.
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Aim for 8 cups (about 2 liters) per day—or more if active
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Choose mineral or magnesium-rich water when possible
Step 4: Use Supplements Mindfully
If food and fluids aren’t enough, magnesium oxide may help gently stimulate bowel movements without harsh urgency. Always consult your healthcare provider before starting supplements.
Additional support:
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Psyllium fiber: adds bulk and consistency to stools
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Probiotic strains: support microbial balance and gut motility
Ask your provider for personalized Fullscript recommendations of these. Send your Flow Wellness provider a portal message.
Step 5: Monitor, Adjust, and Be Patient
Give each change 2–4 weeks to take effect.
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If kiwi or fiber increases bloating, scale back and reintroduce gradually
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Seek medical care if constipation persists beyond 3 months, or if you experience pain, bleeding, or unexplained weight loss
Additional Foods and Lifestyle Tips
To complement these new evidence-based guidelines, dietitians and GI experts often recommend:
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Prunes or dried plums – naturally high in sorbitol to stimulate bowel movements
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Chia and ground flaxseeds – form a gel-like texture that softens stool (always pair with plenty of water)
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Beans and legumes – deliver both soluble and insoluble fiber
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Leafy greens and vegetables – supply magnesium and potassium
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Regular movement – even a brisk 20–30-minute walk supports gut motility
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Morning routine – warm fluids and consistent timing can help “train” your bowels
Precautions & When to See a Doctor
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Use caution if you have kidney disease, magnesium sensitivity, diabetes on insulin, or GI conditions like IBS-C, Crohn’s, or ulcerative colitis.
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Seek medical attention if you experience abdominal pain, blood in stool, weight loss, or bowel obstruction symptoms.
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Always introduce fiber and digestive changes gradually to minimize gas or bloating.
The Flow Wellness Perspective
At Flow Wellness, we believe gut health isn’t about forcing your body—it’s about listening and supporting its natural rhythm.
The latest research reinforces that kiwi, rye, and mineral-rich water aren’t just “nice to have”—they’re evidence-backed allies for smoother digestion. Combined with hydration, movement, and mindful habits, they help your gut achieve what it truly craves: steady, gentle, natural flow.
