Eating Mediterranean and Plant-Based Diets May Lower Constipation Risk with Age

A recent study suggests that adopting a Mediterranean or plant-based diet can significantly reduce the risk of chronic constipation among middle-aged and elderly adults. Chronic constipation, characterized by difficulty passing stool for three months or more, becomes more prevalent with age, impacting quality of life and increasing healthcare costs.

Researchers analyzed health data from nearly 96,000 adults with an average age of 72.5 across three major cohorts. They evaluated adherence to five dietary patterns: dietary inflammatory pattern (EDIP), low-carb diet, Mediterranean diet, plant-based dietary index (PDI), and Western diet. The study found that participants following the Mediterranean or plant-based diets had a lower risk of developing chronic constipation, possibly due to increased intake of vegetables, healthy fats, and fiber, which positively influence gut microbiota and gut motility.

Conversely, diets high in processed foods, red meats, and refined grains—common in Western and inflammatory diets—were associated with increased risk. Experts emphasize that diet impacts gut health through modulation of the microbiome and production of short-chain fatty acids, which support digestive function.

Health professionals recommend incorporating nutrient-rich foods, staying hydrated, engaging in regular physical activity, and maintaining consistent meal times to promote regular bowel movements. As aging slows bodily processes, including gut motility, dietary choices become a vital strategy to prevent constipation and improve overall gastrointestinal health.