A new review of 33 studies indicates that eating two green kiwis per day may help alleviate constipation and symptoms of irritable bowel syndrome with constipation (IBS-C). The findings, published in the journal Food, Nutrition and Health, suggest that this common fruit can lead to more regular bowel movements and reduced straining.
Participants in one international trial included in the review experienced approximately 1.5 more complete bowel movements per week, while those with IBS-C had about 1.7 more. Both groups also reported an improvement in digestive comfort.
The review suggests that the benefits of kiwi for constipation stem from a combination of factors. The fruit's fiber content can add bulk to stool and retain water, while its natural water and sorbitol may aid in easier passage. Researchers noted that these effects likely result from the synergistic action of multiple components of the whole fruit.
While green kiwi demonstrated positive results, it was not necessarily found to be more effective than other constipation remedies. One U.S. trial mentioned in the review found that green kiwi, psyllium fiber, and prunes all contributed to improved chronic constipation. However, kiwi was associated with fewer side effects and was well-tolerated by many individuals.
The research specifically highlights fresh green kiwi, noting that evidence for gold kiwi, powders, and extracts is less robust and their effects should not be assumed to be the same.
Certified nutritionist and professional chef Jason Heiselman, who was not involved in the review, previously told Fox News Digital that kiwi is an easy fruit to incorporate into one's diet. He pointed out that kiwi contains fiber and a digestive enzyme called actinidin. Heiselman also suggested pairing kiwi with healthy fats like seeds or nuts to enhance nutrient absorption and noted its versatility in both sweet and savory dishes.
The review acknowledged limitations, as it synthesized findings from previous research rather than conducting new trials. The studies included in the review varied in terms of participant demographics, the type and quantity of kiwi consumed, and the measured outcomes. Additionally, most of the research examined short-term effects, indicating a need for further studies to determine long-term benefits.