Do you regularly experience bloating, discomfort, and difficulty going to the bathroom? Fruit can help with that.

Constipation affects a large portion of the population, especially women. It often manifests as fewer than three bowel movements per week, hard stools, difficulty evacuating, or even a feeling of incomplete evacuation. A sluggish colon, a lack of fibre, insufficient hydration, or an overly sedentary lifestyle may be to blame. 

Discomfort sets in, transit slows, and quality of life can be seriously affected. The good news is that a small green fruit could change all that.

This fruit relieves constipation

A study published in The American Journal of Gastroenterology highlighted the benefits of kiwifruit for the digestive system. Researchers compared the effects of eating two green kiwifruits daily (with the pulp, but not the skin) to those of psyllium, a fibre supplement commonly prescribed for constipation.

The study, conducted on several groups (healthy people, those with constipation or those with constipation-predominant irritable bowel syndrome (IBS-C), revealed that kiwifruit led to a significant increase in complete spontaneous bowel movements—an improvement considered clinically significant.

Another interesting point: all participants who consumed kiwis also noted a reduction in their intestinal pain and discomfort. Conversely, psyllium only provided significant relief to those with IBS-C.

What are the benefits of kiwi?

Kiwi is naturally rich in soluble and insoluble fibre, two essential types for healthy bowel movements. Fibre acts like a sponge, absorbing water, increasing stool volume, and making it easier to pass. Additionally, this fruit contains actinidin, an enzyme that aids in protein digestion. Combined with good hydration and some physical activity, this simple action—eating two kiwis in the morning—can help restore regular transit.

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