Spending half a day on the toilet, exerting all your strength but still getting nothing? This isn’t your battle alone; approximately 14% of the world’s population is in the same predicament.
Constipation, this embarrassing yet extremely common health problem, plagues countless people in modern society. According to the World Health Organization, **approximately 14% of the global population suffers from constipation**, and this proportion is even higher than 30% among the elderly.
Another study covering 26 countries shows that, according to the Rome IV criteria, the global prevalence of functional bowel disorders is as high as 33.2%, with **functional constipation being the most common, accounting for 11.7%**.
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## 01 Global Status Quo: A Health Problem Transcending Borders
While constipation is not fatal, it has a profound impact on patients’ quality of life. A large-scale online epidemiological survey shows that patients with functional bowel disorders generally exhibit more non-gastrointestinal physical symptoms and psychological comorbidities.
Constipation is more than just a decrease in bowel movement frequency. According to international standards, functional constipation is defined as the presence of symptoms such as straining during defecation, hard stools, a feeling of incomplete evacuation, and the need for manual assistance during defecation, lasting for at least 3 months.
**Changes in diagnostic criteria** have also affected statistical analysis of constipation. The Rome IV criteria are more stringent than the Rome III criteria in diagnosing irritable bowel syndrome (IBS), reducing the prevalence from 10.1% to 4.1%.
However, regardless of changes in criteria, the negative impact of constipation on people’s health and lives remains constant.
## 02 Cognitive Revolution: Misconceptions and Blacklists of Traditional Approaches
When it comes to solutions for constipation, many deeply ingrained beliefs are being overturned by the latest scientific research.
The UK BDA’s Dietary Guidelines for the Management of Chronic Constipation in Adults, published in October 2025, offers new insights, **and the traditional recommendation of “eating more high-fiber foods” is no longer the preferred intervention.**
The guidelines state that there is currently insufficient evidence to prove that a “generally accepted high-fiber diet” is effective in improving chronic constipation. More importantly, the guidelines also include two common substances on the “not recommended” list:
**Senna leaves**, a stimulant laxative commonly found in many “cleansing teas,” has been shown ineffective in improving bowel movement frequency and stool consistency, and may damage intestinal nerves, leading to laxative dependence.
**Synbiotics** (a combination of probiotics and prebiotics) are currently not recommended for treating constipation due to insufficient research evidence.
## 03 Solutions: Effective Methods Recommended by Global Experts
According to the latest guidelines from the British Dietetic Association and multiple international studies, some clinically proven effective methods offer new hope for constipation sufferers.
**Kiwifruit** Consuming 2-3 kiwifruit daily for at least 4 weeks is comparable to the “gold standard” psyllium husk powder in improving stool consistency and relieving symptoms, and is even more effective in increasing bowel movement frequency.
**Magnesium oxide** Supplementation at 0.5-1.5 grams daily not only safely softens stool and increases frequency but also relieves bloating and abdominal discomfort. Studies have shown that it significantly increases the likelihood of treatment benefit by 232% compared to the control group.
**Psyllium husk powder**, as a soluble viscous fiber, remains one of the most effective and stable options for improving constipation. The daily dose should be ≥10 grams for at least 4 weeks, but the dosage must be increased slowly and accompanied by adequate water intake.
**Specific probiotics** such as Bifidobacterium lactis (primarily increases bowel movement frequency) and Bacillus coagulans (primarily reduces bowel movement pain) may show effects after four weeks of continuous use.
**Dried prunes/prune juice** and **rye bread** have also been shown to soften stool and increase bowel movement frequency, making them good dietary choices for constipation sufferers.
## 04 The Fundamental Solution: Lifestyle Reshaping and Personalized Solutions
Solving constipation problems often requires a multi-pronged approach, as a single method is often ineffective.
**Ensuring adequate water intake** is fundamental to maintaining normal bowel function. Daily water intake should reach approximately 2000 ml, especially a glass of warm water on an empty stomach in the morning, which can effectively stimulate intestinal peristalsis.
Establishing a regular bowel movement habit is crucial for preventing constipation. Breakfast can include porridge, vegetables, and fruit. The gastrocolic reflex after breakfast promotes intestinal motility. Moderate exercise after breakfast also helps to increase the urge to defecate!
Strengthening physical activity can prevent the slowing of intestinal motility caused by prolonged sitting. Running, swimming, and yoga can promote intestinal motility and blood circulation.
Abdominal massage is also a simple and effective preventative method. Massage your abdomen clockwise with your palms twice a day, morning and evening, for about 10 minutes each time to stimulate intestinal motility.
For patients with refractory constipation, biofeedback training may be effective. This treatment uses electronic devices to help patients establish correct bowel habits and postures, and learn to control the contraction and relaxation of intestinal muscles.
If these adjustments are still ineffective, do not blindly use laxatives. Try proven methods such as two kiwis daily, 0.5-1.5 grams of magnesium oxide supplement, or 10 grams of psyllium husk powder.
In addition, a regular sleep schedule is essential. Develop good sleep habits, eat a light diet with less fried and sweet foods, and eat more fruits and vegetables. Good habits are a great way to combat constipation.