Consuming two fresh green kiwifruit each day may offer a natural solution for constipation and improve digestive comfort, according to a recent study. The research suggests that kiwifruit can increase the frequency of bowel movements, enhance stool consistency, and reduce straining in adults experiencing chronic constipation and irritable bowel syndrome (IBS).
Researchers from Tohoku University in Japan analyzed 33 studies conducted between 1984 and 2026. One study included in the review found that participants who ate two green kiwis daily experienced an increase in bowel movements of more than once per week for those with chronic constipation and nearly twice a week for those with IBS.
Kiwis are a source of fiber, contributing approximately seven percent of the recommended 30g daily intake for adults. Fiber is crucial for digestion, as it helps to increase stool bulk and retain water, thereby facilitating easier bowel movements and relieving constipation.
However, the review highlights that kiwifruit's benefits might extend beyond its fiber content. The combination of fiber, water, sorbitol (a naturally occurring sugar alcohol), and other natural compounds could help keep stools hydrated and support overall gut health. Researchers noted that kiwis could be a practical dietary choice for those seeking to improve bowel regularity without relying solely on fiber supplements.
Comparative studies suggest that kiwifruit can be as effective as prunes in managing constipation, but with fewer digestive side effects like bloating, gas, and abdominal pain. The review emphasizes that the most robust clinical evidence supports the use of green kiwis, and these findings may not directly apply to gold varieties or kiwi supplements.
The study authors concluded, "Kiwifruit is a promising whole-food intervention for functional constipation, constipation-predominant irritable bowel syndrome and their related gastrointestinal symptoms." They specified that "the most consistent clinical regimen is two fresh green kiwifruits daily for approximately four weeks." The researchers recommend that "Kiwifruit should be considered an evidence-based dietary option within individualised functional constipation and IBS care rather than a universal substitute for conventional treatment."