NEWYou can now listen to Fox News articles!
Eating two green kiwis a day could help people suffering from constipation, a new study suggests.
The research, published in the journal Food, Nutrition and Health, looked at 33 previous studies and reports on kiwifruit and digestive health.
Eating two fresh green kiwis a day for about four weeks was associated with more regular bowel movements, less straining and better digestive comfort in people with constipation or irritable bowel syndrome with constipation (IBS-C).
A common kitchen staple may help relieve mild constipation, new research suggests
In an international trial included in the review, people with constipation had about 1.5 more complete bowel movements per week, while those with IBS-C had about 1.7 more per week. Both groups also reported improved digestive comfort.
The new review suggests that there may be several reasons why kiwi helps with constipation.
Eating two green kiwis a day could help people suffering from constipation, a new study suggests. (iStock)
Its fiber can add bulk and retain water in stools, while the fruit’s natural water and sorbitol can help make stools easier to pass. The researchers said the benefit likely came from multiple parts of the whole fruit working together rather than just one component.
Kiwi wasn’t necessarily more effective than other constipation treatments.
TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
A US trial included in the review found that green kiwi, psyllium fiber and prunes all helped improve chronic constipation. Kiwi was associated with fewer side effects and was well tolerated by many participants.
The evidence is strongest for fresh green kiwi, the researchers noted. There is less research on golden kiwi, its powders and extracts, so it should not be assumed that these forms have the same effect.
Researchers found that eating two green kiwis daily for about four weeks was linked to more regular bowel movements and less straining. (iStock)
Jason Heiselman, a New York-based certified nutritionist and professional chef at Hungryroot in New York, previously told Fox News Digital that kiwi is an easy fruit to incorporate into a person’s diet.
“It seems like a no-brainer to include a few slices at any meal,” said Heiselman, who was not involved in the new study.
CLICK HERE FOR MORE HEALTH STORIES
Kiwi contains fiber as well as a natural enzyme called actinidin, which can aid digestion, the nutritionist noted.
“Pairing kiwi with good sources of fat, like seeds, nuts or full-fat dairy, allows your body to absorb more nutrients,” he said.
CLICK HERE TO SUBSCRIBE TO OUR HEALTH NEWSLETTER
For people who don’t want to eat kiwi alone, the fruit can also work in savory dishes, according to Heiselman. “Slices of raw kiwi often arrive at my table,” he said.
Heiselman said he pairs the fruit with salty cheeses, toasted pistachios and grated red onions, and has also used the kiwi as a base for chutneys and condiments.
Although green kiwi has shown promise in relieving constipation, researchers said it is not necessarily more effective than other dietary options. (iStock)
The results had certain limitations.
The paper reviewed previous research rather than conducting a new clinical trial, and the studies differed in who was involved, the types and amounts of kiwi consumed, and the outcomes measured by the researchers.
CLICK HERE TO DOWNLOAD THE FOX NEWS APP
Most research has also focused on relatively short periods of time. Further studies are therefore needed to determine whether the benefits persist in the long term.
Fox News Digital has contacted the researchers for comment.
Andrea Margolis of Fox News Digital contributed to this report.
Gn Health
