Chronic constipation becomes more common as people get older, affecting millions and often lowering quality of life.
A new large study from researchers at Mass General Brigham now shows that certain diets may help prevent this problem before it starts. The findings were published in the journal Gastroenterology.
The research team followed more than 96,000 adults over several years to study the link between diet and chronic constipation. They compared five popular diets: the Mediterranean diet, a plant-based diet, a low-carb diet, the Western diet, and an inflammatory diet.
They discovered that people who followed a Mediterranean or plant-based diet were much less likely to develop chronic constipation. These diets are already known to be good for heart health, and now they may offer a benefit for digestive health as well.
Dr. Kyle Staller, the senior author of the study and a gastroenterologist at Massachusetts General Hospital, said, “Chronic constipation affects millions of people and can significantly impact a patient’s quality of life. Our findings suggest that as we age, certain healthy diets may provide benefits to our gut beyond the known cardiovascular benefits.”
What makes this study different is that it looked at preventing constipation, not just treating it. It also found that the benefits of these diets went beyond just fiber. That means even people who eat enough fiber could get extra benefits from these healthy diets.
The researchers used data from three long-term studies: the Nurses’ Health Study, Nurses’ Health Study II, and the Health Professionals Follow-Up Study. They tracked what people ate and whether they later developed chronic constipation, defined as having symptoms for at least 12 weeks out of a year.
Those who ate a Mediterranean diet—rich in vegetables, fruits, whole grains, nuts, and healthy fats like olive oil—had a lower risk. The same was true for those on a plant-based diet, which emphasizes foods like legumes, nuts, seeds, and vegetables.
On the other hand, people who ate a Western diet (high in red meat, processed foods, and sweets) or an inflammatory diet (which promotes body inflammation) were more likely to develop chronic constipation. The low-carb diet didn’t show much effect either way.
One of the most surprising results was that the benefit of healthy diets didn’t seem to depend only on fiber. Dr. Staller explained that while fiber has long been believed to be the main reason these diets help with constipation, their study showed that other parts of the diet—such as healthy fats and a wide variety of plant-based foods—likely play a role too.
In summary, choosing a Mediterranean or plant-based diet may not just support your heart, but also keep your digestive system healthy as you age. The findings offer a clear message: eating more vegetables, nuts, and healthy fats may help prevent chronic constipation, even beyond the benefits of fiber alone.
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