Constipation is a common digestive issue that many people struggle with but rarely address in the right way. For years, people have been told that eating more fibre is the solution. Fibre is important for digestive health, but recent studies show that not every type of fibre works the same way or gives the same results.
Researchers are now looking more closely at how diet, hydration and certain nutrients affect gut function. Soluble fibres like psyllium, along with probiotics and magnesium, have been shown to help maintain regularity and comfort. Finding an approach that suits your body can make a real difference in how you feel each day.
How Diet and Fibre Affect Digestive Health
Constipation is often linked to diet, but research shows that what you eat can influence digestion in more ways than one. A recent evidence-based review from King’s College London, published in The Journal of Human Nutrition and Dietetics, explored how foods such as kiwifruit, rye bread, mineral water, probiotics, and psyllium affect bowel comfort. The researchers compared several dietary options, including kiwifruit, rye bread, mineral water, probiotics, and psyllium husk, to see which worked best for easing constipation.
Their findings revealed that soluble fibre, particularly psyllium, offered the most consistent results. It helps absorb water in the intestines, softening the stool and making it easier to pass. Probiotics and magnesium were also shown to support regular digestion and gut health by helping the intestines work more efficiently. These results have helped shape new, evidence-based recommendations for constipation relief and healthy digestion through diet and nutrition.
Why Traditional Fibre Advice Doesn’t Always Work
Even with all we know about fibre, many people still find that eating more whole grains or cereals does not bring the relief they expect. The reason lies in the type of fibre. Insoluble fibre adds bulk but may not help soften the stool, and in some cases, it can cause bloating or discomfort. Soluble fibre, on the other hand, works gently by drawing water into the intestines, helping waste move more easily.
This is why traditional “just eat more fibre” advice does not always work for everyone. Choosing the right type of fibre and combining it with proper hydration and gut-friendly nutrients, such as probiotics and magnesium, can make a noticeable difference. It is not only about adding more fibre, but also about using the kinds that your body responds to best.
What Is Fibre?
Fibre is a type of carbohydrate that moves through the digestive system largely undigested, helping to keep it functioning smoothly. It helps regulate bowel movements, supports heart health and contributes to maintaining a healthy weight. Fibre also feeds the beneficial bacteria in your gut, which are essential for overall wellbeing.
There are two main types of fibre: soluble and insoluble. Soluble fibre absorbs water and forms a soft gel in the digestive tract, which helps stool move more easily. Insoluble fibre adds bulk and supports regularity by helping food pass through the intestines. Both are needed for a balanced diet, but soluble fibre is especially helpful for relieving constipation and promoting digestive comfort.
Eating plenty of fruits, vegetables, legumes, and whole grains can provide a good mix of both types. Drinking enough water is just as important, as hydration helps fibre do its job effectively. For those who find it difficult to meet their daily fibre needs through food alone, a natural fibre supplement can be a convenient way to stay regular.
One of the most effective sources of soluble fibre is psyllium husk. It absorbs water in the intestines, creating a gentle gel that softens stools and supports healthy bowel movements. Research shows that psyllium is well-tolerated and works best when taken with enough fluids. Regular use can improve comfort, maintain digestive balance, and even support healthy cholesterol levels.
For those looking for a simple way to increase their soluble fibre intake, supplements containing psyllium husk can be a gentle and effective choice. A supplement such as Sona FibrePlan, a soluble fibre supplement made with psyllium husk, provides this form of fibre in an easy daily capsule, supporting regularity and overall digestive comfort.
Fibre and Beyond: How Magnesium and Probiotics Support Digestive Health
Can Magnesium Help with Constipation?
Magnesium is an essential mineral that helps your body regulate muscle and nerve function, blood sugar, and blood pressure. It also plays a role in supporting digestion. When taken in the right amount, magnesium can help the intestines draw water into the bowel, which softens stools and makes them easier to pass.
This gentle, water-attracting effect helps the muscles of the intestines move waste through the digestive tract more efficiently. For people who experience occasional constipation, magnesium can be a simple way to restore regularity without irritation.
Magnesium also supports muscle relaxation, which benefits not only the gut but the entire body. For those who struggle with both constipation and muscle tension, maintaining adequate magnesium levels through food or supplements may bring added comfort and balance.
How Probiotics Support Gut Health and Constipation Relief
Probiotics are live microorganisms that help maintain a healthy balance of bacteria in the gut. A balanced microbiome supports digestion, nutrient absorption, and immune function, and it can also influence how regularly you go to the bathroom.
Certain probiotic strains, such as Lactobacillus and Bifidobacterium, have been shown to improve bowel regularity and reduce occasional bloating or discomfort. They help by maintaining a healthy intestinal environment where beneficial bacteria can thrive.
For probiotics to be effective, they need to survive the journey through stomach acid and reach the intestines, where they can do their job. Sona Acidophilus Complete Probiotics is formulated with gastro-resistant, micro-encapsulated capsules to ensure that beneficial bacteria reach the gut unharmed. Each capsule provides a blend of three clinically researched strains with inulin, a natural prebiotic that nourishes these friendly bacteria and helps maintain digestive balance.
Including probiotics as part of your daily routine can help strengthen the gut’s natural defences, especially after antibiotic use or periods of digestive discomfort. When combined with sufficient fibre and hydration, probiotics contribute to a smoother, more comfortable digestive rhythm.
Small Habits That Make a Big Difference
Small daily choices can make a noticeable difference to digestive health. Staying hydrated helps fibre do its job effectively by softening stools and supporting bowel regularity. Regular movement, even a short walk after meals, helps stimulate the muscles of the intestines, keeping your digestion active and steady.
Diet also plays a major role. Including fibre-rich foods in your meals can naturally support gut comfort and regularity. Oats, barley, lentils, beans, chickpeas, and brown rice provide valuable soluble fibre, while vegetables such as broccoli, carrots and leafy greens add insoluble fibre that promotes natural movement through the intestines. Fresh fruits like kiwifruit, pears, apples, and berries are also excellent choices, as they combine water and fibre in a way that benefits the digestive system.
For additional support, supplements can be a practical way to maintain digestive balance, especially when diet alone is not enough. A psyllium-based fibre supplement can help increase soluble fibre intake, probiotics can support gut flora balance, and magnesium can encourage regular bowel movements. These small daily habits, combined with good hydration, balanced nutrition and gentle supplementation, form the foundation for long-term digestive health.
Final Thoughts
Managing constipation and maintaining digestive health is not about finding one quick fix. It is about understanding how your body responds to diet, hydration and daily habits and adjusting them to create balance. What works for one person may not work for another, which is why a flexible and personalised approach often delivers the best results.
Research from King’s College London and other leading institutions continues to shape how we understand digestive health, showing that nutrition and small, consistent habits make all the difference. Supporting your body with a balanced diet, adequate fibre, hydration, and key nutrients like probiotics and magnesium can help keep your digestive system working as it should naturally and in the long term.
References;
King’s College London (2025) Forget fibre. Science just found the foods that really help constipation. ScienceDaily, 22 October. Available at: https://www.sciencedaily.com/releases/2025/10/251022023127.htm
WebMD (n.d.) How to use psyllium husk. Available at: https://www.webmd.com/digestive-disorders/psyllium-husk-use