A simple habit for the gut: how much, how and who should be careful
Two kiwis a day
Green kiwis are a simple food that helps the gut work more gently.
- two kiwis a day
- no cooking and no pharmacy
- an ordinary fruit from the shop
What people with constipation noticed
After a month of the habit they felt better.
- bowel movements became more frequent
- the belly felt more comfortable
- less bloating and straining
How to eat
The easiest way is to cut in half and use a spoon.
- one kiwi in the morning
- the second later or as dessert
- drink water as usual
Give the habit a month
The result is judged after several weeks, not in a day.
- note how it was before
- compare after a month
- go by how your belly feels
Kiwi and prunes
Familiar gut helpers work in a similar way.
- for stool frequency no difference was proven
- in the kiwi group bloating fell
- fewer people were unhappy with kiwi
A bonus for blood pressure
With three kiwis a day, blood pressure may be a little lower.
- an extra, not a replacement for treatment
- tested in people with raised blood pressure
- an apple a day gave less
Fitting it into the day
Two portions are easier than they sound.
- cottage cheese or yogurt and a kiwi at breakfast
- the second kiwi as a snack
- the rest of the food is ordinary
When to see a doctor
See a doctor first if the constipation worries you.
- it is new and does not go away
- blood or black stool, belly pain
- weight loss for no reason
- allergy to kiwi
Important. Important: with these signs, get examined first and build habits afterwards. Kiwi does not replace blood pressure treatment.
The main points
Two green kiwis a day is a simple food with a clear result. In people with constipation, bowel movements became more frequent over 4 weeks and the belly more comfortable, with less straining and bloating. Kiwi needs no cooking and no pharmacy; eat it at breakfast or as dessert.
| What | How much | Why it helps | What studies showed |
|---|---|---|---|
| Green kiwi | 2 a day, 4 weeks | More frequent stool, a more comfortable belly | Constipation, 60 people: 1.53 more complete spontaneous bowel movements a week than at the start; constipation-predominant irritable bowel syndrome, 61 people: 1.73 more (Gearry R Am J Gastroenterol 2023. PMID 36537785[1]) |
| Green kiwi | 2 a day, 4 weeks | Softer stool, less straining and bloating | 75 people with chronic constipation, 29 on kiwi: straining fell (P = 0.003), bloating fell (P = 0.02), stool became softer (P = 0.01) (Chey SW Am J Gastroenterol 2021. PMID 34074830[2]) |
| Kiwi next to prunes | 2 kiwis versus 100 g prunes | Similar result for stool frequency | The same 75 people: kiwi 29, prunes 24, powdered fibre 22; the share whose stool became more frequent was similar (Chey SW Am J Gastroenterol 2021. PMID 34074830[2]) |
| Three kiwis | 3 a day, 8 weeks | Blood pressure a little lower | 118 randomised, 24-hour pressure measured in 106: systolic pressure 3.6 mmHg lower on average than with one apple a day (Svendsen M Blood Press 2015. PMID 25483553[3]) |
How to use it
In the constipation trials people ate two green kiwis a day for four weeks in a row. The easiest way is in the morning or after lunch: cut in half and scoop out the flesh with a spoon, no cooking. Drink water as usual. Judge the result after a month, which is how long the constipation trials lasted.
The complete spontaneous bowel movement counted in the trial is a movement without laxatives that leaves no feeling that something remains. If you have constipation, count such days before you start and again after a month: the number tells you more than a feeling does.
What the studies showed
More frequent stool and a more comfortable belly. In an international trial in three countries, 60 people with functional constipation and 61 people with constipation-predominant irritable bowel syndrome ate two green kiwis a day for 4 weeks. Complete spontaneous bowel movements rose by 1.53 and 1.73 a week compared with the start, and the overall score on a belly symptom scale improved in both groups (P < 0.0001). No significant adverse events were reported (Gearry R Am J Gastroenterol 2023. PMID 36537785[1]).
One day with kiwi
Who should see a doctor first
Constipation that is new and does not go away, blood in the stool, black stool, belly pain, unexplained weight loss or weakness: get examined first and build habits afterwards. Kiwi does not replace diagnosis.
If you are allergic to kiwi (itchy mouth, swollen lips, rash), do not eat it; the allergy sometimes goes together with latex allergy. Three kiwis a day do not replace prescribed blood pressure treatment: follow your pressure together with your doctor. With diabetes, kiwi is counted in the meal plan like any fruit.
Summary
Two green kiwis a day is a tasty and simple way to help the gut. In the trials stool became more frequent and the belly more comfortable, and the habit needs no prescription. Try it for a month and compare with your own "before".
References
- Gearry R Am J Gastroenterol 2023. PMID 36537785
- Chey SW Am J Gastroenterol 2021. PMID 34074830
- Svendsen M Blood Press 2015. PMID 25483553
Key facts
- Constipation, 4 weeks, 2 green kiwis a day: in 60 people with functional constipation, 1.53 more complete spontaneous bowel movements a week than at the start; in 61 people with constipation-predominant irritable bowel syndrome, 1.73 more (Gearry R Am J Gastroenterol 2023. PMID 36537785).
- In a pilot trial of 75 adults with chronic constipation, kiwis reduced straining (P = 0.003) and bloating (P = 0.02) and softened stool (P = 0.01); in the share of people whose stool became more frequent, kiwi, prunes and powdered fibre did not differ (Chey SW Am J Gastroenterol 2021. PMID 34074830).
- Three kiwis a day for 8 weeks: in 118 randomised people (24-hour pressure measured in 106), 24-hour systolic pressure averaged 3.6 mmHg lower than with one apple a day (Svendsen M Blood Press 2015. PMID 25483553).
- See a doctor first if: constipation is new and does not go away, there is blood in the stool, black stool, belly pain or unexplained weight loss; or if you are allergic to kiwi.
