Kiwi, an Ally for Constipation?

Tracy L’Allier Ebacher February 21, 2025 FODMAP, Fruit, gastrointestinal health, Health, IBS Irritable Bowel Syndrome

For several years now, researchers have been looking into the positive effects of kiwis on intestinal transit. At the Gastrodiet 2023 conference hosted by Australia’s Monash University, gastroenterologist Giovanni Barbara from the University of Bologna (Italy) presented the results of the latest research on the therapeutic potential of kiwifruit in the prevention and treatment of functional constipation and irritable bowel syndrome with constipation (IBS-C).

About Kiwi (Actinidia Deliciosa)

Kiwis originate from China, currently the largest producer in the world, followed by New Zealand and Italy. This sweet and tangy fruit is exceptionally rich in vitamin C. A medium-sized kiwi (70g) meets 70% of the vitamin C requirements for adult men and 85% for women. This vitamin C content is comparable to that of a medium-sized orange (130g). Each kiwi also contains 2 to 3g of fibre depending on the size or type. Kiwi is low in fructose, making it a low FODMAPs* food. A pilot study with a small number of participants showed no malabsorption following the consumption of two green kiwis.

About Constipation

Constipation is defined by hard, difficult, or painful stools to pass, less than three bowel movements per week, and a feeling of incomplete evacuation. The causes of constipation are varied, for example, insufficient fibre or water intake, some medications, changes in the microbiota, or medical conditions (irritable bowel syndrome, hypothyroidism, Parkinson’s disease, etc.). Constipation affects women more than men and can also be more present during pregnancy.

Kiwi Compared to Psyllium

A 2017 study verified the effectiveness of kiwi and psyllium in treating constipation. Psyllium is a soluble fibre and is considered to be a natural laxative that increases the volume of stool and accelerates intestinal transit. It is the main ingredient in fibre supplements such as Metamucil®. This study compared the daily intake of two kiwis to the consumption of an equivalent amount of fibre from psyllium. Both types of treatments showed an increase in the number of complete spontaneous bowel movements per week and a reduction in gastrointestinal discomfort. However, the results were more pronounced for kiwi consumption when compared to psyllium. No significant adverse events were observed for either treatment.

And What About Prunes?

Researchers have looked into the use of kiwi, prunes, or psyllium for the treatment of constipation. In all three treatments, they noted an increase in the number of complete spontaneous bowel movements per week and a reduction in defecation effort. As for stool consistency, an improvement occurred only in participants randomly selected for the treatment with kiwis or prunes, no significant change was noted in participants taking psyllium. Kiwi consumption has also been associated with a reduction in bloating. Adverse reactions were more common with psyllium and less common with kiwi. At the end of treatment, a greater proportion of people were dissatisfied with taking prunes or psyllium compared to kiwis.

*FODMAPs are fermentable carbohydrates that are partly responsible for causing symptoms in people with irritable bowel syndrome (IBS). For more info, read this article.

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Author

Tracy L’Allier Ebacher

A University of Montreal graduate and holding a Master's Degree in Medical Research from Griffith University in Australia, Tracy is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ). With more than 15 years of experience, she likes to share her knowledge about food in a simple and illustrated way in order to support you in achieving your health goals. Her approach combines the pleasure of eating, intuitive eating and mindfulness. Tracy specializes in adapted nutrition for chronic diseases, weight loss, gastrointestinal health, vegetarianism and veganism.