Researchers Discover That This Basic Diet Improves Digestion and Enhances Gut Health

Recent studies have identified dietary approaches that may help prevent constipation, particularly in older adults. Among several eating patterns, two stand out as most effective.

Constipation affects nearly everyone at some point in life, but persistent constipation becomes increasingly common with age. Defined as experiencing constipation symptoms for three months or more, chronic constipation impacts millions and can significantly reduce quality of life.

New research published in Gastroenterology examined the diets and bowel habits of over 96,000 participants from three long-term cohort studies. The analysis focused on five diets: the Mediterranean diet, plant-based diet, low-carb diet, Western diet, and an inflammatory diet high in processed foods and refined carbs.

Results showed that participants who consistently followed a Mediterranean or plant-based diet were less likely to develop constipation. The Mediterranean diet was associated with a 16% reduced risk, while the plant-based diet corresponded to a 20% lower risk. Conversely, Western and inflammatory diets were linked to higher rates of chronic constipation (22% and 24%, respectively), and low-carb diets showed no significant impact.

Why Constipation Becomes More Common With Age

Experts explain that as people age, bodily processes naturally slow, including intestinal transit. Medications commonly taken by older adults can also contribute to firmer stools, while decreased physical activity and weakening of muscles and connective tissues in the pelvic floor make bowel movements more difficult.

How Mediterranean and Plant-Based Diets Help

The study did not determine exactly how these diets prevent constipation, but experts suggest several mechanisms. The Mediterranean diet emphasizes healthy fats, fruits, vegetables, and moderate daily activity, which together support regular digestion. Plant-based diets are rich in fiber from beans, lentils, tofu, and whole grains, which can promote gut health.

These diets provide fermentable fibers and polyphenols that nourish gut bacteria and stimulate colon activity, improving stool consistency. Interestingly, benefits persist even when accounting for fiber alone, suggesting other positive effects, possibly on the gut microbiome.

Practical Tips to Incorporate These Diets

Most people dont strictly follow Mediterranean or plant-based diets, but leaning toward these eating patterns can still reduce constipation risk. Including more vegetables, fruits, whole grains, beans, and nuts while reducing processed foods can improve digestion.

Dietitians recommend filling half of your plate with non-starchy vegetables at one or two meals daily and increasing fiber gradually to avoid bloating. Staying hydrated helps fiber work effectively in the digestive system. Simple meal ideas include oatmeal with fruit for breakfast, a vegetable-and-bean lunch, and whole grains with greens for dinner.

When to Seek Medical Advice

Chronic constipation is typically defined as fewer than three bowel movements per week or difficulty passing stools for at least three months. Anyone experiencing ongoing constipation affecting their quality of life should consult a doctor. Additional warning signs include abdominal pain, bleeding, appetite changes, or unexplained weight loss. Healthcare providers can evaluate lifestyle habits, recommend adjustments, or refer to a specialist if needed.

Author: Caleb Jennings