A mood-booster and nutrition powerhouse, kiwi fruit is the ultimate gut superfood you must add to your daily diet. Packed with both soluble and insoluble fibre, kiwi has science-backed benefits in relieving constipation, stomach pain, bloating and a range of your gut health issues. Harvard Gastroenterologist Dr Saurabh Sethi in his latest social media post shares lesser known benefits of kiwi fruit for digestive health.
With a tangy-sweet taste, and slightly crunchy seeds, kiwi makes for a delightful snack. Not only the fruit curbs those hunger pangs, but also secretly heals your gut. Dr Sethi explains how the wonderful stomach-friendly fruit helps in easing constipation, and relieving bloating. There is research to back the claims of Harvard and Stanford-trained gut doctor as well.
More effective than psyllium and prunes
According to PubMed Central, several studies found that those who had kiwifruit reported feeling less bloated or uncomfortable compared to those who had common remedies like psyllium, prunes, or a placebo.
Some trials noted that kiwifruit worked better than these options, with fewer complaints of pain. However, most of the studies were small and did not include healthy people as a comparison group, so while the results are encouraging, more research is needed to be sure of kiwifruit’s benefits.
Here are wonderful benefits of kiwi as detailed by Dr Sethi:
Natural constipation relief
Constipation can not only disrupt your routine, but also your peace of mind. While laxatives can provide temporary relief, adding natural foods could aid overall gut health and also provide a burst of nutrients.
“Kiwi has a unique type of fiber that pulls water into your stool, making bowel movements softer, easier, and more regular,” notes Dr Sethi.
IBS friendly
People with irritable bowel syndrome must add kiwi to their diet as it can drastically improve symptoms.
“Unlike many fruits, kiwi is naturally low FODMAP, meaning it’s less likely to trigger bloating, gas, or pain in people with IBS,” says the AIIMS expert.
Fibre that works
Kiwi has the right kind of fibre for your gut. “One kiwi has about 2-3 grams of fibre, but it’s the kind of fibre that makes it powerful for gut motility and stool consistency,” says the gut doctor.
The digestive enzyme
After a heavy meal, you may want to detox with kiwi as it has compounds that can speed up the digestive process. “Kiwis contain actinidin, a natural enzyme that helps break down protein and improves how your gut handles heavy meals,” says the expert.
Dr Sethi also noted that eating two kiwis per day can significantly reduce constipation symptoms within few weeks.
Studies on kiwifruit and bloating show mixed results. Some trials found that eating green kiwifruit regularly (2–3 a day) can noticeably reduce bloating and abdominal swelling within a few weeks. In one study, people who ate green kiwifruit after a heavy protein meal also felt less bloated compared to those who ate a gold kiwifruit variety without active enzymes, according to PubMed Central. However, not all studies found benefits.