If your guts are sluggish and you have a bowel movement three times or less per week, you're battling chronic constipation. And you're not alone. Between 12% and 19% of people deal with it — and among those ages 65 and older, 24% of males and 34% of females are slow to go.

If that’s you, chances are you've been told you need to adopt a high-fiber diet or take senna supplements, which act as a laxative.

But it turns out those are not the most effective approaches for relief.

New guidelines published in two major international journals are aiming to change how constipation is treated. Looking at data from 75 clinical trials, U.K. researchers concluded that the most effective relief is associated with eating two to three skinless kiwis a day for at least a month, consuming six to eight slices of rye bread daily (they admit that's tough to do), or drinking 16 to 50 ounces of mineral water a day.

Taking psyllium (a bulk-forming laxative that draws water into the intestines), probiotics, and magnesium oxide supplements (they draw water into the intestines too) also showed benefits.

I also recommend exercising to improve your digestive process. Yoga helps by providing internal massage and relaxation. Walking (aim for 10,000-plus steps) and aerobics stimulate the intestines as well.

And it's smart to avoid highly processed, fried, and sugary foods, and up your intake of fresh fruits and vegetables as well as healthy oils such as those found in salmon and extra-virgin olive oil.