Two Kiwi a Day Keeps Constipation at Bay

Did you know that the little brown, fuzzy, egg-sized fruit called the kiwi fruit can help with constipation?  A recent study by Gearry et al., 2023 showed that two peeled kiwi fruit eaten each day helped treat patients with constipation. The study compared 7 .5 gm psyllium fiber ( Metamucil or Fiberall) to 2 kiwi fruit and found that bowel movements, abdominal pain and less straining occurred best with kiwi fruit compared to the psyllium.

The kiwi fruit is high in vitamin C, holding more than 100% of daily value needed for Vitamin C in just one fruit. It is also high in fiber (2 gm fiber/fruit) and contains a needle-shaped crystals called raphides that help improve bowel movements.

Just 2 peeled green kiwis or 3 golden kiwis can help with constipation. Although the skin is edible, you may prefer to not eat it. I usually eat the kiwi by cutting it in half and just scooping out the inside flesh with a spoon-straight up. Kiwis can also be blended into smoothies, sprinkled on salads or mixed into yogurt for a yummy dessert.

For this fiber packed and fun Smooth Move Kiwi recipe, blend the following ingredients together until smooth.

  • 2 kiwis (peeled) (fresh or frozen)
  • 1 C spinach (raw)
  • 1 apple (cored) and/or 1 pear (cored)
  • 1/2C frozen pineapple
  • 1 Tbsp chia seeds
  • Ice and water as needed

Gearry R, Fukudo S, Barbara G, Kuhn-Sherlock B, Ansell J, Blatchford P, Eady S, Wallace A, Butts C, Cremon C, Barbaro MR, Pagano I, Okawa Y, Muratubaki T, Okamoto T, Fuda M, Endo Y, Kano M, Kanazawa M, Nakaya N, Nakaya K, Drummond L. (2023). Consumption of 2 Green Kiwifruits Daily Improves Constipation and Abdominal Comfort-Results of an International Multicenter Randomized Controlled Trial. Am J Gastroenterol.  Jun 1;118(6):1058-1068.  10.14309/ajg.0000000000002124.