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!
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.
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