Kiwi and constipation

Can kiwi help with constipation? Yes, it actually seems that kiwi and constipation make a good combination. About 1 in 7 people experience constipation without having IBS. Among people with IBS, constipation is even more common, with about 30% of all IBS patients having IBS-C , the constipation-dominant type.

Constipation is influenced by various factors such as insufficient fiber intake, motility problems that can cause abnormally slow intestinal transit time, certain medications, and disturbances in the gut flora. Therefore, treatments for constipation also vary. The most common treatments include increasing fiber intake, exercise, bulk-forming agents, biofeedback techniques, and probiotics. Now, an easy and seemingly effective therapy appears to be eating kiwi.

Several studies have examined the role of kiwifruit in managing constipation and/or IBS-C. One study conducted on healthy adults and those with constipation-dominant IBS showed that consuming two green kiwifruits per day for four weeks increased bowel movement frequency and reduced colon transit time. Another study, involving healthy elderly people without IBS, showed that daily consumption of kiwi (100g of kiwi per 30kg of body weight) resulted in larger, softer, and more frequent bowel movements. Similar results were observed in a non-randomized observational study involving adults with constipation. In that study, daily consumption of 2 kiwis led to more complete bowel movements, reduced laxative use, and increased satisfaction with bowel function. In all studies, kiwi provided these positive effects without side effects.

So, what is it in kiwi that can relieve constipation and improve bowel function? There are several credible theories. For example, the fiber component of kiwi is believed to have a particularly high water-holding capacity, which can help bulk the stool and promote laxation. Animal studies also show that the enzyme actinidin may play a laxative role, although human studies have yet to confirm these effects.

Regardless of the mechanism, kiwi appears to be a safe and effective treatment for constipation. They are also allowed in the FODMAP diet, are healthy, and relatively affordable, making them a great addition to your daily diet.