A review of earlier research suggests that eating two fresh green kiwis each day may ease constipation for some people.
Published in Food, Nutrition and Health, the review examined 33 studies and reports on kiwifruit and digestive health. Across the research, eating two green kiwis daily for around four weeks was associated with more frequent bowel movements, less straining and improved digestive comfort among people with constipation or constipation-predominant irritable bowel syndrome (IBS-C).
In one international trial, participants with constipation had about 1.5 more complete bowel movements a week. Those with IBS-C had about 1.7 more. Both groups also reported feeling more comfortable digestively.
Kiwi may help in several ways. Its fiber can add bulk to stool and help it retain water, while the fruit’s water content and natural sorbitol may make bowel movements easier. The researchers suggested that the combined effects of the whole fruit, rather than a single ingredient, may explain the results.
That does not necessarily mean kiwi works better than other options. A U.S. trial included in the review found that green kiwi, psyllium fiber and prunes all helped with chronic constipation. Kiwi was well tolerated by many participants and was linked to fewer side effects.
The evidence is strongest for fresh green kiwis. Researchers said there is less information about gold kiwis, powders and extracts, so it is not clear whether those forms offer the same benefits.
The review has some limitations. It summarized existing studies rather than testing kiwi in a new clinical trial, and the studies varied in their participants, kiwi servings and measures of digestive health. Most also followed people for only a relatively short time, leaving questions about whether any benefits last.
