Eating two green kiwis daily links to more regular bowel movements and less straining for people with constipation, Fox News reported.
A recent review published in the journal Food, Nutrition and Health analyzed 33 previous studies on kiwifruit and digestive health to evaluate these outcomes over a four-week period.
Researchers found that the fruit helps individuals struggling with constipation or irritable bowel syndrome with constipation.
Participants in one international trial gained about 1.5 more complete bowel movements per week, while those with irritable bowel syndrome with constipation added about 1.7 more per week. Both groups also reported better digestive comfort.
The review indicates that several parts of the whole fruit work together rather than one component alone. Fiber adds bulk and holds water in stool, while the fruit’s natural water and sorbitol help make stool easier to pass.
Kiwi contains fiber and a natural enzyme called actinidin that assists with digestion, according to Jason Heiselman, a certified nutritionist and professional chef at Hungryroot in New York City who was not involved in the review.
“It feels like a no-brainer to include a few slices with any meal,” Heiselman told Fox News Digital.
Heiselman recommends pairing the fruit with good fat sources like seeds, nuts, or full-fat dairy to help the body absorb more nutrients. He also uses raw kiwi slices in savory dishes alongside salty cheeses, toasted pistachios, and shaved red onion.
Kiwi was not necessarily more effective than other constipation treatments, according to the researchers. One U.S. trial included in the review showed that green kiwi, psyllium fiber, and prunes all improved chronic constipation, but kiwi caused fewer side effects and was well-tolerated by participants.
The evidence remains strongest for fresh green kiwi, as researchers noted less data exists for gold kiwi, powders, and extracts. The review relied on existing research rather than a new clinical trial, and the analyzed studies varied in participant demographics, kiwi amounts, and measurement methods. Most studies observed short timeframes, meaning more research is necessary to confirm long-term benefits.
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