A new scientific review suggests that eating two green kiwifruits daily for about four weeks may help relieve constipation and improve digestive comfort, offering an alternative to the usual advice to reach for prunes.
The analysis, published in the journal Food, Nutrition and Health, pooled findings from 33 earlier studies examining the relationship between kiwifruit and digestive health.
Across the research, people with constipation or with irritable bowel syndrome with constipation (IBS-C) who ate two fresh green kiwis a day reported more regular bowel movements, reduced straining and greater overall digestive comfort.
In one international trial included in the review, participants with general constipation experienced about 1.5 more complete bowel movements per week, while those with IBS-C saw roughly 1.7 more per week. Both groups reported improved comfort as well.
Why Kiwi May Help
Researchers point to several possible explanations for the effect. Kiwi’s fiber content can add bulk to stool and help it retain water, while the fruit’s natural water content and sorbitol may make stool easier to pass. The study authors concluded the benefit likely stems from multiple components of the whole fruit working together, rather than any single ingredient.
Kiwi did not necessarily outperform other remedies. A separate U.S. trial cited in the review found that green kiwi, psyllium fiber supplements and prunes all improved symptoms of chronic constipation. Kiwi, however, was associated with fewer side effects and was generally well tolerated by participants.
The review’s authors noted the evidence is strongest specifically for fresh green kiwi. Far less research exists on gold kiwi varieties, powders or extracts, and the authors cautioned those forms should not be assumed to carry the same benefits.
A New York Nutritionist’s Take
Jason Heiselman, a certified nutritionist and professional chef at Hungryroot in New York City who was not involved in the review, told Fox News Digital that kiwi is simple to incorporate into everyday eating.
