Do kiwifruit help with constipation?

Constipation, constipation, constipation… whatever you call it, not being able to poop is an annoying problem. Lifestyle factors often play a role in difficult or painful bowel movements. Think of eating too little fiber, insufficient exercise and too little fluid. The solution is popularly simple: kiwis are said to have a laxative effect, counteract bloating and increase the frequency of bowel movements. But is this correct?

Scientific studies

There have been a number of scientific studies on the laxative effect of kiwifruit. so there is a study in which a group of people in their sixties was given one kiwi per 30 kg of body weight for three weeks, while a second group did not eat any kiwis. After three weeks, the roles were reversed, again for a period of three weeks. The conclusion of the study was that the bowel movements of the kiwi-eating elderly had indeed improved. The stools had more volume, were softer and the elderly visited the toilet more often. at a second study people with chronic constipation were given a kiwi twice a day. After four weeks there was an improvement in bowel movements. A similar study in people with IBS gave the same positive results.

Protein Degrading Enzyme

Then there’s another fourth investigation, which looked not specifically at bowel movements, but at reducing bloating. Kiwis – especially the green variety – contain actinidin, a digestive enzyme that helps to break down proteins from meat and dairy more quickly. Also in this study a positive effect on digestion was noticeable.

From the above studies it therefore seems to be correct that kiwis are good for bowel movements. However, there is one caveat: the kiwis are not compared to any other fruit. So yes, kiwis have positive effects on bowel movements, but the same is probably true for other fiber-rich fruits. These fibers are important because they carry water with them to the gastrointestinal tract, which can add bulk to the stool and make it easier to pass through the intestines.

Fiber and other healthy substances

Kiwis are full of fiber and other healthy substances; the green ones even contain slightly more fiber than the yellow ones. A medium kiwi (76 grams) contains 2.3 grams of fiber. But blueberries, pears, apples and bananas also contain a lot of fiber (no, the latter do not stop working). And pineapple and papaya also contain enzymes that help break down proteins.

The conclusion

So the conclusion is that kiwi can indeed do something good for bowel movements. And if you feel that a daily kiwi helps you to go to the toilet better, it certainly can’t hurt. But make sure you also eat other fruit, as the Nutrition Center recommends. Then you get a variety of nutrients that contribute to good health.