Kiwis for Constipation

Many of my clients suffer terribly with slow digestion, constipation and bloating. There can be a multitude of reasons for this, ranging from the very straight forward e.g. low fibre intake; to complex e.g. reduction of intestinal motility due to disordered eating. Before I advise any of my clients on these issues, it is important that a doctor rules out any more serious underlying conditions.

For years, kiwis have been included in a ranges of recommendations for these clients.

In a very recent review of 12 clinical studies with 661 people, looking at the impact of kiwis on digestive health, it has been found that eating 2 kiwis per day:

• reduces abdominal pain and discomfort

• helps indigestion

• increases stomach emptying

• alleviates constipation

• increase probiotic gut microbes

Kiwis are also rich in Vitamin C, fiber, folate, potassium, antioxidants, polyphenols and the protein degrading enzyme, actinidin. This enzyme is thought to provide anti-microbial activity, accelerate stomach emptying and reduce abdominal pain and inflammation.

Here are some ideas on ways to eat a kiwi:

• chop off the top and eat with a spoon

• peel and chop in to slices

• add to yogurt

• add to a smoothie

• include in a fruit salad

• bite in to the whole thing like an apple, hairy skin and all!

Reference

Bayer, Frampton, Gearry, Barbara. Advances in Nutrition (2022) Habitual Green Kiwifruit Consumption is Associated with a Reduction in Upper Gastrointestinal Symptoms – A Systematic Scoping Review.