Daily Kiwi Consumption Boosts Gut Health

Eating two types of fruit daily, particularly kiwis, might just keep those gastroenterologist visits at bay.

Dr. Trisha Pasricha, a gastroenterologist affiliated with Beth Israel Deaconess Medical Center in Boston, suggests consuming two kiwis each day to support digestion and enhance vitamin and antioxidant intake. “I wouldn’t say there’s one magical fruit that solves all gut issues, but kiwi seems to have an edge over some other well-known remedies like prunes and plantain fiber,” Pasricha mentioned.

According to the CDC, a single kiwi contains around 8 grams of fiber, which can help prevent constipation and encourage regular bowel movements. Interestingly, kiwis also have an enzyme called actinidin, which aids in protein digestion—something you won’t find in many other foods.

Pasricha has observed positive effects for her patients and family from this fruit, even though recent research backed her anecdotal experiences. Studies from institutions in New Zealand, Italy, and Japan found that consuming two kiwis a day led to more frequent and complete bowel movements, while also relieving abdominal pain and discomfort.

This fiber is particularly beneficial for digestive problems and constipation as it adds bulk to stool, facilitating easier passage through the colon.

Additionally, it’s worth noting that a study conducted in Norway in 2011 indicated that kiwi consumption could help prevent DNA breaks—potentially a factor in cancer development—and lower triglycerides linked to heart attack risk. More recently, a 2023 study in China suggested a 13% reduction in colorectal cancer risk for those who ate higher amounts of kiwis.

Pasricha emphasizes that while more research is needed to fully understand the connection between kiwi and cancer risk, there’s a good scientific base being built. Beyond fiber, kiwis are rich in vitamins C, E, and K—nutrients that are beneficial for reducing the risk of various chronic diseases including cancer and cardiovascular issues.

She argues that these health benefits come only from a varied diet rather than supplements and recommends kiwis as a part of daily nutrition. Her own family enjoys them as a post-dinner treat, and she even savors the skin for extra fiber.

Pasricha’s advice is to incorporate kiwis into a well-rounded diet featuring various colorful fruits and vegetables, nuts, and legumes. For those looking to enhance their fruit intake, she suggests mixing kiwis into Greek yogurt with cinnamon and nuts, adding them to salads for a sweet twist, or blending them into smoothies.