Kiwis Can Relieve Chronic Constipation! New Dietary Guidelines Reveal Surprising Benefits

There’s good news if you’ve been dealing with persistent constipation for a while. Eating two to three kiwifruits a day can greatly reduce chronic constipation and enhance gut health, according to recently published dietary guidelines.

The Journal of Human Nutrition and Dietetics and Neurogastroenterology & Motility jointly released these revised recommendations. The study also emphasizes the need of mineral-rich water, rye bread, and prunes in preserving a healthy digestive tract.

What Experts Say

Dr. Eirini Dimidi, Associate Professor of Nutritional Sciences at King’s College London, explained —

“The aim of these guidelines is to help doctors provide evidence-based advice so that patients can manage their symptoms more effectively.”

This new advice focuses on persistent idiopathic constipation, a disease in which the etiology of constipation is unknown. Dr. Dimidi went on to explain that children, pregnant women, and those with constipation brought on by illness are not covered by these recommendations.

Why Kiwifruit Helps

The main reasons of constipation in today’s hectic lifestyle include poor fiber consumption, dehydration, stress, and inactivity. In the past, physicians merely recommended consuming more fiber.

But these new recommendations highlight some meals that have been shown to be helpful by science, with kiwifruit being one of the best choices.

Dr. William Chey, Head of Gastroenterology at the University of Michigan, says —

“Incorporating kiwi into your diet is simple and effective. It can relieve constipation naturally without side effects.”

Kiwis contain natural enzymes that:

Increase stool volume and water content
Aid in protein digestion
Support smooth movement of food through the intestines

They also help reduce bloating, cleanse the digestive tract, and make the stomach feel lighter.

How to Eat Kiwis

According to Dr. Kuku Chowdhury from Thomas Jefferson University Hospital,

“Kiwis are soft, delicious, and easy to eat. You can even eat the skin — it’s packed with extra fiber.”

Just remember — avoid heating kiwis, as heat destroys the beneficial enzymes.

Don’t Like Kiwis? Try These Alternatives

If you’re not fond of the taste of kiwis, other foods that can help relieve constipation include:

Prunes (dried plums)
Rye bread
Flaxseeds
Oranges and yogurt
Oatmeal and beans

Dr. Chowdhury recommends —

“Mix one tablespoon of ground flaxseed into 8 ounces of yogurt to promote better bowel movement. The probiotics in yogurt aid digestion.”

Psyllium husk supplements are also highly effective.
Dr. Chey suggests starting with 3 grams daily and gradually increasing to 10 grams for maximum fiber benefits.

Diet Alone Isn’t Enough

Along with diet, physical activity plays a crucial role. A short daily walk or light exercise stimulates bowel movement and helps eliminate constipation from its root.

What Research Shows

These guidelines are based on the review of over 75 studies, which found that certain foods provide long-term relief from constipation.

Globally, 1 in 6 people suffers from chronic constipation. In the U.S. alone, 9% to 20% of adults report this issue.

Common symptoms include:

Fewer than three bowel movements per week
Hard or dry stools
Pain or straining during bowel movements

The Takeaway

If you’ve been suffering from constipation for a long time, it’s time to stop depending just on medicine and start using natural cures like kiwifruit.

You may enhance your digestion, feel lighter, and promote a healthy gut by eating two to three kiwis every day, drinking lots of water, and exercising.

FAQs: How Kiwis Can Help Relieve Chronic Constipation Naturally

How do kiwifruits help relieve constipation?
Natural enzymes, fiber, and water content found in kiwifruits aid in improving digestion, softening stools, and increasing the frequency of bowel movements. They lessen bloating and facilitate easier food transit through the intestines.
How many kiwis should I eat per day for constipation relief?
To promote general gut health and relieve chronic constipation, experts advise consuming two to three kiwifruits per day.
Should I eat the kiwi peel or remove it?
Because kiwis are high in insoluble fiber, which facilitates bowel movements, you can eat them with the skin. But before you eat, give the fruit a good wash. You may also peel it if you want a softer texture.
Can I cook or heat kiwifruit?
No, don’t cook the kiwis. The helpful enzymes that aid in digestion and enhance bowel function are destroyed by heat.
Are kiwis suitable for everyone?
Adults in good health who suffer from persistent idiopathic constipation (constipation without a known cause) should follow these dietary guidelines. Children, pregnant women, and those with constipation brought on by illness are exempt.
What if I don’t like the taste of kiwis?
Other natural cures include flaxseeds, oranges, yogurt, oats, prunes, rye bread, and beans. These meals support digestive health and have a high fiber content.
How long does it take for kiwifruit to show results?
Most people see improvement after consuming kiwis on a regular basis between a few days to a few weeks, however this varies from person to person.
Can I replace laxatives with kiwifruit?
Kiwis are a safe and natural substitute for mild laxatives, but before discontinuing prescription medicine if your constipation is severe or prolonged, speak with a doctor.
Do I need to exercise along with eating kiwis?
Indeed. Constipation is largely alleviated by physical activity. Digestion is improved and bowel motions are stimulated by a quick daily stroll or modest exercise.
What other tips can help manage constipation naturally?
Along with eating kiwis, make sure to: