Constipation Relief Found in Two Kiwis Daily

A recent review of 33 studies suggests that consuming two fresh green kiwis daily for approximately four weeks can alleviate constipation. Participants experienced more frequent bowel movements and reduced straining, along with improved digestive comfort. This benefit is attributed to the kiwi's fiber content, water, and sorbitol, which collectively aid stool passage.

While kiwi is effective, it's not necessarily superior to other remedies like psyllium fiber or prunes, though it was associated with fewer side effects and good tolerability. The strongest evidence supports fresh green kiwi, with less research available on other forms like gold kiwi or powders.

Certified nutritionist Jason Heiselman notes that kiwi is easy to incorporate into meals, offering fiber and the digestive enzyme actinidin. He suggests pairing it with healthy fats for enhanced nutrient absorption and even using it in savory dishes, chutneys, or relishes. However, limitations in the reviewed research include varying study designs and short observation periods, necessitating further long-term studies.