Key Takeaways
- Eating kiwis can improve constipation.
- They can also help alleviate bloating and other symptoms of abdominal discomfort associated with constipation.
- Kiwis are high in fiber and water, and have other properties that aid in digestion.
If you’re looking for a natural remedy for your constipation, then consider adding kiwi to your shopping list. These sweet, tangy fruits are surprisingly effective in relieving constipation and related gastrointestinal symptoms, such as bloating, cramping, and abdominal pain.
Kiwis Ease Constipation
There’s an increasing body of evidence that shows eating kiwis can help ease constipation. According to one study, adults who were constipated and ate two kiwis daily for four weeks experienced an additional 1.5 or more bowel movements per week.
This is significant, considering that constipation is defined as having fewer than three bowel movements per week. Having one, two, or even more additional bowel movements could make a significant difference in how you feel if you’re chronically constipated.
Several theories exist on why kiwi is effective in relieving constipation:
- It is rich in fiber, which can help bulk up your stools so that they form and pass more easily.
- Its fiber is unique, having particularly strong abilities to swell and retain water, which can soften stool and increase its frequency.
- It is rich in water, making up over 80% of the fruit, which can also help the passage of stool through your intestines.
- It can stimulate mucus production, thanks to compounds called raphides, which help lubricate the intestines and allow stool to pass more easily.
- It acts as a prebiotic, feeding the “good” bacteria in your gut and improving your intestinal microbiome, which can then improve digestion.
- It improves protein digestion, thanks to an enzyme called actinidin.
Kiwi Can Also Relieve Abdominal Discomfort
Constipation often comes with bloating, cramping, and abdominal discomfort. The good news is that eating kiwis could help improve this.
In the previously mentioned study, where eating two kiwis per day improved constipation, participants also reported that their gastrointestinal discomfort improved.
Eating kiwis can lead to improvements in:
- Abdominal pain
- Bloating
- Indigestion
- Stool consistency
- Straining while pooping
Kiwi’s ability to improve gastrointestinal symptoms is likely a side effect of kiwi’s ability to help loosen stools. Passing bowel movements more frequently can help relieve the annoying (and often painful) accompanying symptoms of bloating, cramping, and other discomforts.
Should You Eat Kiwi Peels?
You can eat kiwis either peeled or unpeeled. The peel adds extra fiber, and some experts suggest that this might offer added benefits for relieving constipation.
However, the skin of a kiwi is quite tough (and fuzzy), which may not be very palatable to some people. Additionally, keeping the skin on has the potential to cause stomach discomfort, so try eating one or two kiwis with the skin on to see if you tolerate it.
Nearly all of the research on kiwis for constipation has been done using peeled kiwis, so if you prefer to eat kiwis this way, it will still be effective.
How Kiwi Compares to Other Natural Constipation Remedies
Kiwi is an excellent natural remedy for constipation. Other common and effective recommendations for constipation relief include:
- Psyllium husk
- Prunes
- Rye bread
- High mineral water
Compared to prunes and psyllium husk, people tend to prefer kiwi as a constipation relief because it less frequently causes side effects like bloating and discomfort.
Kiwi Nutrition
In addition to its fiber and water content, kiwi provides plenty of vitamins and minerals, including 91% of your daily value of vitamin C. These are the nutrition facts for one peeled kiwifruit (about 5 ounces):
| Nutrient | Amount |
|---|---|
| Carbohydrates | 19.3 g |
| Water | 117 g |
| Fiber | 3 g |
| Vitamin C | 82.3 mg |
| Potassium | 423 mg |
| Folate | 46.2 mcg |
| Calcium | 33.6 mg |
How Many Should You Eat to Relieve Constipation?
The research suggests that eating two to three kiwis per day is the optimal amount for improving constipation, abdominal pain, and bloating.
Individuals experiencing chronic constipation may benefit from consuming two to three kiwis daily for at least four weeks.
How to Eat More Kiwi
Here are some ways to add more kiwis to your diet:
- Eat them plain: Whether you peel, slice, scoop, or eat your kiwi with the skin on, these fruits are delicious on their own as a snack.
- Blend in a smoothie: Add kiwi to your next smoothie for a punch of fiber and flavor. Consider leaving the skin on for extra fiber (blending may make the skin’s tough texture more palatable).
- Oatmeal topping: Chop up your kiwi to use as a garnish on your next bowl of oatmeal.
- Add to salad: For a tropical twist on salad, add diced kiwi alongside a light vinaigrette.
- As dessert: Kiwi also works well as a sweet and tangy treat; add it to yogurt and honey, pair it with chocolate, or even make your own ice cream with it.
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