New research indicates that consuming two green kiwis daily for four weeks may improve bowel regularity in individuals suffering from constipation or IBS-C.
A recent review of 33 studies suggests that eating two green kiwis each day could provide significant relief for those struggling with constipation. Published in the journal Food, Nutrition and Health, the research highlights the potential benefits of kiwifruit on digestive health.
The findings indicate that individuals consuming two fresh green kiwis daily for approximately four weeks experienced more regular bowel movements, reduced straining, and enhanced digestive comfort. This was particularly noted among those with constipation or irritable bowel syndrome with constipation (IBS-C).
In one international trial included in the review, participants with constipation reported an increase of about 1.5 complete bowel movements per week. Meanwhile, those diagnosed with IBS-C experienced an increase of approximately 1.7 bowel movements per week. Both groups also noted improvements in their overall digestive comfort.
The review suggests several mechanisms by which kiwis may alleviate constipation. The fruit’s fiber content can add bulk and retain water in the stool, while its natural water and sorbitol may facilitate easier passage of stool. Researchers believe that the benefits likely stem from the synergistic effects of various components within the whole fruit rather than from any single element.
Interestingly, kiwi was not found to be more effective than other common treatments for constipation. A U.S. trial included in the review found that green kiwi, psyllium fiber, and prunes all contributed to improvements in chronic constipation. However, kiwi was noted for having fewer side effects and was well-tolerated by many participants.
The evidence supporting the efficacy of fresh green kiwi is particularly strong, according to the researchers. There is less available research on gold kiwi, powders, and extracts, so these forms should not be assumed to have the same beneficial effects.
Jason Heiselman, a certified nutritionist and professional chef based in New York City, emphasized the ease of incorporating kiwi into one’s diet. “It feels like a no-brainer to include a few slices with any meal,” he stated, although he was not involved in the new review.
Heiselman noted that kiwi contains both fiber and a natural enzyme called actinidin, which can aid digestion. “Pairing kiwi with some good fat sources, like seeds, nuts, or full-fat dairy, allows your body to absorb more nutrients,” he added.
For those who prefer not to eat kiwi on its own, Heiselman suggested that the fruit can complement savory dishes. “Raw kiwi slices often make their way to my dinner table,” he shared, mentioning his favorite pairings with salty cheeses, toasted pistachios, and shaved red onion. He has also utilized kiwi as a base for chutneys and relishes.
Despite the promising findings, the review does have limitations. It analyzed previous research rather than conducting a new clinical trial, and the studies varied in participant demographics, types and amounts of kiwi consumed, and the outcomes measured. Most of the research also focused on relatively short durations, indicating that further studies are needed to assess the long-term benefits of kiwi consumption for digestive health.
Fox News Digital reached out to the researchers for additional comments on the findings. According to Fox News Digital, the potential of kiwi as a natural remedy for constipation is gaining attention, but more comprehensive research is necessary to confirm these benefits over extended periods.