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Kiwis for Constipation

I bet you were just thinking, “is there a fruit I can eat besides prunes that would help my constipation?” Yes, yes there is, and it’s green kiwifruit.

Not only is this kiwifruit high in fiber, which adds bulk to stool, but it also holds a lot of water, which hydrates our dry stool and eases our constipation woes. Plus, it contains an enzyme, protease actinidin, that moves food contents through our GI system faster—another bonus to relieve constipation. And that’s not all, friends. This is the fruit that keeps on giving better future poops and improving digestive health throughout life.

  • Fiber: adds bulk to stool, retains water to hydrate dry stool, feeds our beneficial gut bacteria to maintain good gut lining, exfoliates GI tract, and excretes toxins.

  • Polyphenols: antioxidants feed our beneficial gut bacteria to maintain good gut lining, support the immune system, and decrease inflammation.

  • Vitamin C: contains 154% of our recommended daily value (per two small kiwifruit), which helps support our immune system and reduce inflammation.

  • Protease actinidin: an enzyme associated with moving food contents through our GI system faster, which is a huge help in alleviating constipation.

  • Low-FODMAP: if you have IBS-constipation and have been advised to follow a low-FODMAP diet for a period of time, kiwis happen to be a low-FODMAP friendly fruit.

If you’d like to try kiwis to help with your constipation, start with 1 kiwi per day for the first week, then increase to two kiwis per day, eating kiwis daily for a total of 3 weeks. Everybody is different, so if you don’t notice a change in your constipation status, then it’s worth trying other options to relieve your constipation.

I’d love to hear from you. Please comment below or send me an email if you plan on trying this or have already given kiwis a go for your constipation woes. Also, if you’d like support with your digestion and gut health, I’d love to help. Please send me an email and let’s work together!

If you thought this blog post was helpful or know someone who would benefit from it, please like it and share it.

With love, Steph


Bayer, S. B., Gearry, R. B., & Drummond, L. N. (2018). Putative mechanisms of kiwifruit on maintenance of normal gastrointestinal function. Critical Reviews in Food Science and Nutrition, 58(14), 2432-2452. doi: 10.1080/10408398.2017.1327841.

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