Two daily green kiwifruits
Eating two green kiwifruits a day for four weeks helps adults manage functional constipation and constipation-predominant irritable bowel syndrome, according to nine.com.au reporting on a scientific review published in the journal Food, Nutrition and Health.
The review assessed 33 studies and clinical trials conducted from January 1984 to June 2026. Yohei Okawa of Tohoku University authored the research, as reported by FreshPlaza.
Clinical trial results
An international randomized crossover trial involving 184 adults compared two green kiwifruits daily with 7.5 grams of psyllium, FreshPlaza reported. Patients with functional constipation gained 1.53 extra complete spontaneous bowel movements per week, while those with constipation-predominant irritable bowel syndrome gained 1.73 extra bowel movements weekly.
Kiwifruit contains different types of fibre that work together to help soften stools and keep things moving through the gut,
nutritionist Mandy Sacher told nine.com.au. Sacher added that the fruit contains water and a natural protein-digesting enzyme.
Green varieties offer more digestive research than yellow or red
Dietitian Susie Burrell told nine.com.au that yellow and red kiwis are exceptionally high in vitamin C. However, research on digestive benefits focuses specifically on green varieties like the Hayward cultivar, according to FreshPlaza.
Dried kiwifruit is less effective for constipation because processing removes most of the water, Burrell told nine.com.au. Fresh fruit provides the strongest research backing, though eating just one fresh kiwi still supplies helpful fiber and water.
Kiwifruit provides a gentler alternative to prunes or psyllium husk
Kiwifruit compares favorably to harsher traditional remedies like prunes and psyllium husk, which often trigger bloating, gas, and stomach cramps, nine.com.au reported. The fruit delivers fiber alongside water and plant compounds that prove gentler on the digestive tract.
Edible fruit skins
Eating kiwi skin increases fiber intake, but most constipation studies used peeled fruit, according to nine.com.au. Gold kiwi skins can boost overall fiber content by up to 50 percent, AOL.com reported in a real simple summary.
The United States Food and Drug Administration recommends holding produce under running water for at least 30 seconds while gently rubbing to remove bacteria and pesticide residue, as noted by AOL.com.
Does kiwifruit type or skin affect digestion?
Does the type of kiwifruit matter for digestion?
Clinical studies on constipation relief focus specifically on fresh green kiwifruits. Yellow and red varieties offer high vitamin C levels, but researchers have not studied them as extensively for bowel regularity.
Is eating the kiwi skin necessary?
The skin provides extra fiber and antioxidants, but most clinical trials showing digestive improvements used peeled fruit. Consumers can choose whether to eat the skin based on personal preference after washing the fruit thoroughly.
How does kiwifruit compare to psyllium husk?
Clinical trials indicate kiwifruit increases spontaneous bowel movements comparably to psyllium while remaining better tolerated and less likely to cause bloating or cramps.
Worth a look