🌿 Mediterranean or Plant-Based Diets May Lower Risk of Chronic Constipation
🩺 New Research Shows Promising Digestive Health Benefits
A recent large-scale study involving nearly 96,000 adults has revealed that diets rich in plant-based foods or those following the Mediterranean pattern may significantly reduce the risk of chronic constipation. This finding offers valuable guidance for individuals struggling with digestive discomfort and looking for long-term dietary solutions.
📊 What the Study Found
Researchers analyzed the dietary habits of middle-aged and older adults over time and discovered a clear link between diet type and digestive health. Participants who adhered to a Mediterranean or plant-based diet showed a notably lower incidence of chronic constipation compared to those who followed a Western-style diet, which typically includes processed foods, red meat, and added sugars.
On the other hand, individuals with a pro-inflammatory diet — often high in refined carbohydrates, fried foods, and unhealthy fats — were more likely to report symptoms of constipation.
🍽️ Why These Diets Work
Both the Mediterranean and plant-based diets are rich in:
- Fiber from fruits, vegetables, whole grains, legumes, and nuts
- Healthy fats, particularly from olive oil, avocados, and seeds
- Natural anti-inflammatory compounds like polyphenols and antioxidants
Fiber is a well-known aid in digestive health, as it adds bulk to stool and helps it pass more easily through the intestines. Anti-inflammatory nutrients may further support gut function by improving the gut microbiome and reducing gastrointestinal inflammation.
🧘♂️ Who Can Benefit?
This dietary approach can be especially helpful for:
- Individuals over 40
- Those with sedentary lifestyles
- People who regularly experience bloating, infrequent bowel movements, or discomfort during digestion
Making dietary changes might not only help with constipation but also improve heart health, blood sugar levels, and overall well-being.
✅ Practical Tips to Start
- Switch white bread or rice for whole grain alternatives
- Add legumes or lentils to at least one meal a day
- Use olive oil as the primary cooking fat
- Include at least 5 servings of fruits and vegetables daily
- Limit intake of processed snacks, red meat, and sugary drinks
📚 Sources / Scientific References:
- Medical News Today. Mediterranean, plant-based diets linked to reduced constipation risk. Published July 2025.
- Zhang Y, et al. (2025). Dietary patterns and risk of chronic constipation in adults: a prospective cohort study. Journal of Gastrointestinal Health.
- National Institute on Aging. Eating for a healthy gut. Updated 2024.
- Harvard T.H. Chan School of Public Health. The Nutrition Source: Mediterranean Diet.
- Mayo Clinic. Constipation: Symptoms and causes. Accessed July 2025.