Constipation affects nearly 16% of adults across the United States.1 Chronic constipation, which comes with symptoms like abdominal discomfort, bloating, and incomplete evacuation, can lead to hemorrhoids, anal fissures, and other painful complications if left unresolved.
For decades, the standard approach to treating constipation involved high-fiber diets or over-the-counter laxatives. Yet, one recent study found that eating a small, nutrient-dense fruit — kiwifruit — offers surprising benefits in easing this common bowel issue.
Does Eating Kiwi Actually Relieve Chronic Constipation?
The newest evidence supporting the benefits of kiwifruits for constipation comes from comprehensive dietary guidelines set by researchers from King’s College London. Their findings, which were endorsed by the British Dietetic Association (BDA), were published in two international journals, the Journal of Human Nutrition & Dietetics and Neurogastroenterology & Motility, highlight kiwifruit among the few foods with robust evidence for alleviating chronic constipation.2
• Identifying which strategies work for constipation (and which ones don’t) — The new guidelines synthesized results from four large systematic reviews and meta-analyses, which included a total of 75 randomized controlled trials (RCTs).
Each finding was graded for scientific strength using the rigorous Grading of Recommendations, Assessment, Development and Evaluation (GRADE) framework for evaluating dietary interventions. These findings were then agreed upon by a panel of experts through a rigorous consensus process.3
• The results — The researchers came up with 59 clear, evidence-ranked recommendations to guide both healthcare professionals and patients. They found that green kiwifruit, psyllium husk, rye bread, and high-mineral water were most effective against constipation. Meanwhile, broad “high-fiber diet” advice alone was shown to have weak or inconsistent outcomes. According to a report from News-Medical.net:
“The guidelines … aim to transform the way this common condition is managed by doctors, nurses and dietitians in clinical practice. The guidelines could also allow better self-management of symptoms, particularly through foods and drinks.”4
• Kiwifruit helps naturally ease constipation — Unlike over-the-counter laxatives that simply force motility, kiwifruit appears to restore a more natural rhythm in the gut by improving both stool hydration and transit efficiency. In other words, it helps your body work with digestion, not against it.
• The study cements the notion that the first step to managing constipation is through dietary changes — Dr. Eirini Dimidi, the study’s lead author, summarized the team’s findings succinctly, saying, “For the first time, we’ve provided direction on what dietary approaches could genuinely help, and which diet advice lacks evidence.”5
How Many Kiwifruits Will Help Ease Constipation (and How Long Until You See Results)?
When it comes to how many kiwifruits you need to eat for constipation relief, clinical evidence has converged on a clear starting point — two whole green kiwifruits per day. That’s the dosage most frequently tested in controlled trials. One example, a prospective randomized, single-blinded, crossover, controlled 16-week trial published in the American Journal of Gastroenterology, used this amount.6
• Conducting the study — The study involved 184 adults, including 63 healthy participants, 60 people with functional constipation, and 61 participants with irritable bowel syndrome with constipation (IBS-C). Each participant consumed two green kiwifruits daily for four weeks and later switched to taking 7.5 grams of psyllium husk, a common fiber supplement, for another four weeks. Between the two phases, they took a short break to clear any lingering effects.
• Clinical participants who followed the two-kiwi regimen experienced improvements quickly — When the results came in, they found that those who ate kiwifruit experienced about 1.5 to 1.7 more complete bowel movements per week, which doctors consider a meaningful improvement. Participants also reported feeling less bloated, less strained, and more comfortable overall.
• So what’s in a kiwifruit that makes it so beneficial for digestive health? Apparently, two medium-sized green kiwifruits provide roughly 6 grams of total dietary fiber, both soluble and insoluble. According to the study:
“Fiber found in kiwifruit cell walls has a large swelling and water-holding capacity in vitro, which can lead to stool softening and increased stool frequency. Other components of kiwifruit, for example raphides, may alter mucin production, leading to improved laxation.”7
• Kiwifruit also contains actinidin — In addition to its phytonutrients and antioxidants, kiwifruit also has actinidin, a digestion enzyme that helps with digestion. It’s also associated with accelerated gastric emptying8 — more about this enzyme later.
• Balance matters — Too much insoluble fiber, especially from bran or raw vegetables, worsens bloating and gas in people with sluggish transit. Kiwifruit’s natural gel structure, on the other hand, keeps moisture in the stool and supports easier passage through the colon.
• How to structure your kiwi routine — Follow this simple, evidence-based schedule that mirrors the structure of clinical protocols:
1. Morning — Eat one fresh, ripe green kiwifruit with breakfast.
2. Midday or evening — Eat your second kiwi with lunch or dinner.
3. Hydration — Drink one to two glasses of water with each meal to support stool hydration and optimize the fiber’s effect.
4. Tracking — Keep a quick daily log of bowel-movement frequency, stool type (using the Bristol Stool Chart below), and any bloating or cramping.
If your stools soften and frequency normalizes within the first week — usually defined as at least three bowel movements per week — continue through week four for full assessment. The consistency of intake appears more important than timing or meal type.
• Adjusting your intake — If your stools become too loose, reduce to one fruit per day or eat the second kiwi later in the day when digestive motility is naturally slower. Conversely, if there’s no noticeable change after four weeks, it’s reasonable to switch to another evidence-supported approach, such as prunes or psyllium husk. According to the new guidelines in the featured study, these two have comparable efficacy but different fiber profiles.
In essence, two kiwifruits per day work like a gentle metabolic nudge, not a purge. They help your body’s natural movements and help retain moisture balance, working with your body’s physiology rather than overriding it with chemicals.
Why Might Kiwi Help? Fiber, Water-Holding Capacity, and Actinidin
What makes kiwi for constipation stand out isn’t just its fiber — it’s how that fiber behaves once it reaches your gut. Kiwi’s strength lies in the synergy between its cell-wall fiber matrix and its unique digestive enzyme, actinidin. Together, they transform a simple fruit into a functional food that regulates digestion naturally rather than forcing it chemically.
• The fiber in kiwi doesn’t behave like roughage from bran or raw vegetables, which can irritate the gut lining and worsen bloating — Instead, its gel-forming ability promotes smooth transit and retains moisture throughout the stool’s journey.
• Actinidin is kiwi’s other secret weapon — This proteolytic enzyme is found predominantly in green kiwifruit varieties (Actinidia deliciosa). Actinidin helps break down and digest wheat, dairy, and proteins faster in the stomach and small intestine, reducing the burden on your digestive system and preventing post-meal heaviness or sluggishness.9
In practical terms, that means actinidin doesn’t just help you digest steak or eggs — it indirectly supports a smoother colonic rhythm by optimizing upstream digestion.
• The combined action of kiwi’s fiber and actinidin gives it an edge over other fruit remedies — The fiber matrix ensures water retention and bulk, while actinidin enhances gastric motility and reduces postprandial discomfort. Together, they create a steady-state digestive rhythm — consistent, comfortable, and sustainable. In essence, kiwi’s mechanism works like this:
1. Water retention — The gel-forming fibers keep stool moist and soft.
2. Bulk formation — Insoluble fiber increases stool volume, triggering normal peristalsis.
3. Enzymatic activation — Actinidin accelerates protein digestion, improving downstream motility.
4. Colonic comfort — Regular intake maintains a gentle, rhythmic bowel pattern.
Instead of flushing or forcing the colon to contract, kiwi re-educates your digestive tract to move naturally again, making it one of the few foods that bridge nutrition and gastrointestinal physiology.
Is Green or Gold Kiwifruit Better for Constipation?
When choosing between green and gold kiwifruit for constipation, it helps to know that their nutritional makeup and the way they act in your digestive system differ more than you might expect.
• Green kiwifruit may offer more digestive benefits — Nearly all published clinical trials investigating kiwifruit for chronic constipation, including those referenced by the featured study, used the green Hayward variety (Actinidia deliciosa). This cultivar remains the standard because it contains higher actinidin enzyme activity, more total fiber, and greater water-holding capacity compared to gold varieties.10
• By contrast, gold kiwifruit contains far less actinidin — This variety (Actinidia chinensis, often Zespri SunGold) has lower enzyme content, which means it’s less effective in supporting gastric breakdown and colonic motility. However, gold kiwi still offers measurable digestive benefits because of its soluble fiber, polyphenols, and antioxidant compounds, which support mucosal health and gut microbial balance.
• Despite having less actinidin, gold kiwifruit isn’t without merit — For many, eating two green kiwifruits, which are on the sour side, daily feels burdensome. Because golden kiwi has a smoother texture and milder sweetness, it can make the habit more sustainable.
To summarize, although both green and gold kiwifruit may have benefits for constipation, as they support regularity, green remains the evidence-based first choice, while gold can serve as a fallback for taste preference or mild intolerance. Here’s a sensory and functional comparison to help you set them apart:
| Property | Green kiwifruit (A. deliciosa) | Gold kiwifruit (A. chinensis) |
|---|---|---|
| Actinidin enzyme | High (active proteolytic enzyme) | Very low to none |
| Total fiber | ~3 g per fruit (balanced soluble/insoluble) | ~2 g per fruit (mostly soluble) |
| Taste profile | Tart, tangy, aromatic | Sweet, mild, tropical |
| Texture | Firm, seeded, fibrous | Smooth, less fibrous |
| Digestive effect | Improves stool hydration, frequency, and motility | Improves stool softness and microbial activity |
| Best for | Functional constipation, IBS-C | Taste-sensitive users, mild irregularity |
Kiwi vs. Prunes vs. Psyllium — Which Is Best for Constipation?
When you compare natural remedies for constipation, green kiwifruit, prunes, and psyllium stand out as the three most evidence-based options. Each works through a different physiological pathway, which explains why your body may respond better to one than another.
Understanding how they differ helps you choose what fits your routine, and what you can actually keep doing every day. Below is a simple comparison on how each remedy works:
| Option | Typical dose | Main actives | Reassess after | Pros | Considerations |
|---|---|---|---|---|---|
| Green kiwifruit | 2 fruits/day | Water-holding fiber matrix + actinidin enzyme | 2 to 4 weeks | Palatable, gentle, easy to maintain | Oral/latex allergy risk; modest sugar load |
| Prunes | 100 g (approximately 10 pieces)/day | Sorbitol + fiber + polyphenols | 2 to 4 weeks | Strong data; inexpensive | Gas, bloating, very sweet taste |
| Psyllium husk | 1 to 2 teaspoons in 250 mL water twice daily | Soluble arabinoxylan forming viscous gel | 2 to 4 weeks | Predictable dose, inexpensive | Requires high hydration; may reduce drug absorption |
• Prunes work differently than kiwifruit — Long considered the standard home remedy for constipation, prunes contain sorbitol, a sugar alcohol that draws water into the colon (an osmotic effect), as well as polyphenols that stimulate mild intestinal motility.11 In one trial, a consistent intake of 100 grams daily (around eight to 10 prunes) increased stool frequency to 3.5 bowel movements per week,12 though minor side effects like gas and bloating were common.13
• Psyllium husk is effective, but requires proper hydration — A soluble fiber made from Plantago ovata seed husks,14 psyllium husk forms a thick gel that traps water and enlarges stool volume.15 It’s highly effective when used correctly but requires optimal water intake. Without enough water, it can actually worsen constipation. Several studies compared psyllium directly with kiwifruit and found similar efficacy but poorer adherence because of taste and texture.
• Why kiwi often wins for adherence — In real-world settings, success depends on consistency, and this is where kiwi shines. Unlike eating two kiwifruits daily, which can be easily incorporated into your meals, mixing psyllium or measuring prunes can be tedious. In addition, prunes and psyllium rely on single mechanisms (osmotic or bulking), whereas kiwi engages both hydration and enzymatic digestion, restoring balance instead of forcing peristalsis.
Is Kiwi Safe for Everyone? (Allergies, IBS-C and Low-FODMAP, and Medications)
For most adults, kiwi is safe, gentle, and well tolerated, even when eaten daily over several weeks. Still, a few exceptions matter, and understanding them upfront helps you avoid unnecessary discomfort or risk.
• Kiwi allergy and latex-fruit cross-reactivity — If you’ve ever felt an itchy mouth, tingling lips, or throat tightness after eating kiwi, you may have what’s known as latex-fruit syndrome, a cross-reactive allergy between natural rubber latex and certain plant proteins. Kiwi shares allergenic proteins with latex, banana, and avocado. Although true anaphylaxis is rare, oral allergy syndrome, which include itching, mild swelling, or irritation, is not uncommon.16
If you suspect an allergy, talk to an allergist before trying kiwi or use a small test portion (1/4 fruit) under professional guidance. Cooking slightly reduces the allergenicity of kiwi proteins as well.
• Kiwi and IBS-C — People with IBS-C often avoid fruit because fermentable sugars, simply called FODMAPs, can trigger bloating and discomfort. However, kiwi appears to be an exception. Clinical data show that kiwi improves stool form and comfort in IBS-C without worsening bloating or pain.
If you live with IBS-C, start slowly with one kiwi daily for the first week, and then increase to two as tolerated. Eat them with meals, not on an empty stomach, to buffer digestive sensitivity.
• Kiwi and Low-FODMAP Diets — If you’re following a low-FODMAP plan, green kiwifruit remains a safe choice at moderate servings. However, gold kiwifruit, which is slightly higher in fructose, can exceed the low-FODMAP threshold if consumed in large amounts.
• Kiwi and blood sugar regulation — Each medium kiwi provides about 10 grams of carbohydrate — a modest load compared to most fruits. The glycemic index of kiwi is in the low range (≈ 50), meaning it raises blood sugar more gradually than tropical fruits or fruit juices. For those managing diabetes or insulin resistance, pair kiwi with a protein or fat source (such as eggs or yogurt) to further stabilize your post-meal glucose curve.
Kiwi’s naturally high content of vitamin C, potassium, and antioxidants also offers metabolic benefits without the sharp glycemic spikes that follow sweeter fruits like mango or pineapple.
However, if your doctor has recommended a low-residue diet — for example, after intestinal surgery or during acute diverticulitis — wait until your gut has healed before reintroducing kiwi. The soluble fiber and enzyme activity, while beneficial long term, may be too stimulating during early recovery.
• Kiwi and medications — Fiber-rich foods can temporarily reduce the absorption of certain medications. Hence, consider spacing out high-fiber foods and supplements by at least two hours from any prescription or maintenance drugs you’re taking.
How to Do a Simple 3-Day Kiwi Trial
If you want to see whether kiwi could help your digestion, a short self-guided trial is the most practical way to start. Three days is long enough to observe early changes in comfort and stool consistency, but short enough to avoid digestive fatigue if kiwi doesn’t suit you.
Most participants in clinical trials noticed mild improvement in bowel ease and softness within the first 72 hours of daily kiwi intake. By the end of week two, changes became measurable and steady. So, a three-day trial acts as your preview window before committing to a longer four-week protocol.
• Day 1: Preparation and baseline check — Start your morning by noting your usual bowel movement frequency and form (refer to the Bristol Stool Chart as your guide).
◦ Eat one ripe green kiwifruit with breakfast and another with dinner.
◦ Drink one to two glasses of water per meal. Hydration amplifies kiwi’s fiber effect.
◦ Avoid adding other new high-fiber foods during these three days.
• Day 2: Observe and stay consistent — Continue with the same two-kiwi schedule.
◦ Pay attention to subtle shifts — stool ease, bloating, and abdominal comfort.
◦ Keep your daily notes short and factual: time of bowel movement, consistency, comfort score (1 to 5).
◦ If you experience mild gas or rumbling, that’s often a sign your colon is hydrating and moving — symptoms that typically settle by day three.
• Day 3: Assess your pattern — By now, many people report experiencing softer stool, easier passage, or reduced straining.
◦ Record your final day’s stool frequency and texture. Compare to Day 1.
◦ If you’ve had one or more additional bowel movements or your stool type has shifted closer to the normal range (Types 3 to 4), that’s a positive response.
At the end of Day 3, you’ll know if kiwi feels supportive or not. If your digestion feels calmer and bowel movements are less stressful, continue the trial for a total of four weeks to document sustained results. Keep tracking comfort and stool form twice a week, and if stool becomes too loose, reduce to one kiwi daily for a few days, then reassess.
Fixing the Root Cause of Constipation — Rehydrating, Rebalancing, and Rebuilding Your Gut Rhythm
When you live with constipation, your body is telling you that something in your rhythm — hydration, diet, or gut motility — has fallen out of sync. Apart from kiwi’s impressive benefits for digestion, the new dietary guidelines and research highlight one truth — you can’t fix chronic constipation by adding random fiber. You need to restore the conditions that let your digestive system move smoothly again. Here’s how to do that.
1. Rehydrate your colon from the inside out — If you often skip water or rely on coffee alone, your colon may be pulling moisture out of your stool to stay hydrated. That’s why it feels hard and dry. Start your day with a large glass of water. Make sure to stay hydrated throughout the day, using your thirst and urine as a guide. I like to keep a refillable bottle nearby and sip instead of chugging.
2. Feed your gut the right type of fiber — Constipation is a sign that your microbiome is imbalanced, along with bloating and loose stools. Adding too much fiber at this stage is like pouring fuel on a fire.
Remember, not all fiber is equal. Many people add bran or raw vegetables and end up bloated or more constipated. If your gut is impaired, and you feed it with more fiber, the fiber will only feed the overgrowth, especially oxygen-tolerant bacteria that thrive in a leaky, inflamed gut. This is called the fiber paradox, and it leads to more endotoxin, more inflammation, and even more plaque-promoting damage.
The key is to focus on easy-to-digest carbs like fruit, including kiwi, and white rice. These provide clean fuel that doesn’t ferment too fast or feed the wrong bacteria.
3. Rebuild your gut microbiome — Years of processed food, stress, or antibiotics can leave your gut bacteria sluggish and impaired. Add fermented foods like kefir, plain yogurt, or sauerkraut a few times per week. Studies show these can improve stool frequency and comfort in people with long-standing constipation. If you’re new to these foods, start with small portions to avoid temporary bloating.
4. Reactivate your natural movement pattern — Sedentary days slow your bowel reflex. The colon relies on body movement and gravity to propel stool forward.
Build two “movement anchors” into your day — a 10- to 15-minute walk after breakfast and another after dinner. If you’re already active, focus on core strength — gentle yoga twists or pelvic tilts can help restore coordination between your diaphragm and colon. You’ll be surprised how much regular motion improves your regularity.
5. Reset your routine and stick to it — Your gut loves rhythm. Eating and eliminating at consistent times helps train your colon, much like setting a clock.
Try to eat meals on a schedule, especially breakfast, and sit on the toilet around the same time daily — even if you don’t feel the urge yet. Over time, this retrains the gastrocolic reflex, your body’s natural signal that digestion is in motion. If you’re adding kiwifruit, have it at the same meal each day so your system associates it with that rhythm.
When you hydrate, balance your fiber, rebuild your microbiome, move regularly, and eat on time, your gut begins to trust you again. That’s when constipation shifts from a chronic burden to a manageable rhythm — something you can finally get ahead of instead of reacting to.
Frequently Asked Questions (FAQs) About Kiwi for Constipation
Q: How fast does kiwi work for constipation?
A: Some people notice change within a few days, especially softer stool or less straining, but guideline-framed reassessment is typically set at two to four weeks of consistent intake. That’s how long the digestive tract usually takes to reestablish hydration balance and natural rhythm. Keep a simple log of frequency and comfort so you can judge your response objectively.
Q: Can kiwi cause diarrhea or stomach cramps?
A: Any fiber-rich food can cause gas or looser stools, especially if you start too fast. Begin with two kiwifruits per day and scale down to one if you feel bloated. Spreading them out, one with breakfast and one with dinner, helps your body adapt more smoothly. Always drink enough water; fiber needs hydration to move effectively.
Q: Should I eat the skin for more fiber?
A: Yes, but only if you enjoy the texture. Eating the skin increases total fiber, but many people dislike its fuzziness. If you decide to try it, scrub the fruit first and monitor how your gut feels over the next few days. Whether peeled or not, consistency with whole fruit matters far more than squeezing in extra grams of fiber.
Q: Is kiwi safe in pregnancy or for kids?
A: Kiwi is a common family fruit and part of many balanced diets worldwide. For pregnancy-related or pediatric constipation, tailor the portion — usually one kiwi per day for children and two for adults. Avoid kiwi if there’s any known allergy or oral irritation. The goal is comfort and routine, not excess.
Q: Can I use smoothies instead of whole fruit?
A: Whole fruit works best because it provides satiety, structure, and slower digestion. Smoothies can be a good alternative if they help you stay consistent, but only if they replace — not add to — your usual calorie intake. Keep the serving equivalent to two fruits total, and skip added sugars or juice bases that dilute kiwi’s fiber benefits.
articles.mercola.com (Article Sourced Website)
#Kiwi #Constipation #Eat #Fast #Works