Have you heard that eating kiwi fruit can help with constipation? Let’s talk about how it helps; plus, we’ll dive into kiwi health and nutrition benefits, and I’ll share some delicious kiwi recipes with you!

Glass of kiwi juice and text overlay: Kiwifruit 101.

Kiwi Fruit for Constipation

Do Kiwis Help with Constipation? Heck, yes, kiwis are a great addition to your constipation toolbox! Research suggests eating two kiwis per day can improve constipation and abdominal comfort. (1)

A four-week research study compared three treatments (psyllium husk, prunes, or two kiwi fruit) in 79 adults with chronic constipation. While the patients who consumed prunes or psyllium husk had the most improvement in constipation at 67% and 64%, 45% of patients eating the kiwifruit also showed improvement. (2)

Additionally, all groups experienced an increase in the average number of weekly bowel movements. And, patients eating prunes or kiwifruit but not psyllium reported improved stool consistency.

Most notably, adverse effects like abdominal pain, gas, and bloating were more significant among patients consuming psyllium husk or prunes. In contrast, patients eating kiwifruit had fewer side effects and reported the most excellent satisfaction with treatment.

Flat lay photo of kiwi fruit slices with test overlay: Eating two kiwi fruit per day helps keep constipation away!

Are Kiwis Healthy?

You betcha’! In addition to helping ease constipation, Kiwis are a nutrient-dense fruit, rich in micronutrients, enzymes, and fiber. One kiwi has about 42 calories and the following key nutrients:

  • Vitamin C: You get over 100% of your daily recommended intake in one kiwi, making it an excellent choice for immune and skin health.
  • Vitamin K: One kiwi provides 34% of the daily value of vitamin K, a micronutrient that helps with blood clotting and bone health.
  • Fiber: Although many fruits are higher in fiber, one kiwi has ~ 2 grams of fiber, primarily soluble fiber, which people with IBS tolerate better. Two small kiwis per meal are also low FODMAP diet friendly.
  • Potassium: Many people do not eat enough potassium-rich foods. Kiwifruit is a good source of this essential nutrient, which helps regulate blood pressure and allows our nerves and muscles to function.
  • Enzymes: Kiwi contains a proteolytic enzyme, actinidin, which helps break down proteins and improves gut motility. Adding kiwifruit to your marinade can also act as a meat tenderizer. Pretty cool, huh?! Try it in this Salmon Power Bowl with Kiwifruit Sauce!

Golden Kiwi vs. Green Kiwi – Pick Your Favorite Color!

Both gold and green kiwis are healthy choices, so pick the kiwi that tastes best!

  • Taste: Golden kiwis are sweeter and less tart than green kiwis, making them a favorite for those who prefer milder flavors. Green kiwis have a tangy, refreshing taste. I personally love the combo of sweet and tart!
  • Nutritional Content: Golden kiwis are slightly higher in vitamin C and have fewer seeds, making them easier for some people to eat. Green kiwis, however, are slightly higher in fiber.

Now that you know kiwifruit is nutritious and good for your gut health, let me share some tasty kiwifruit recipes with you!

Kiwi Recipes

In addition to eating kiwifruit straight up, adding kiwis to your diet is easy and delicious! Here are a few simple ideas

White bowl filled with oatmeal topped with kiwifruit, pomegranates, and pecans.

Oatmeal & Overnight Oats with Kiwifruit

Add kiwifruit to hot oatmeal or overnight oats to get your daily dose of constipation-fighting kiwifruit. I love this easy, colorful Oatmeal with Kiwi, Pomegranates, and Pecans!

Kiwi Smoothie Recipes

Blend two kiwis, a frozen banana, and a handful of spinach with a plant-based or regular milk splash. You can also make a kiwi smoothie bowl for a vibrant and nutrient-packed breakfast by topping it with nuts, seeds, berries, and granola.

Try this yummy banana kiwi smoothie or this refreshing acai bowl with kiwi and other tasty toppings!

Kiwi Salsa

Combine kiwi, avocado, onion, lime juice, cilantro, garlic, and olive oil for a refreshing salsa with grilled chicken, seafood, or tortilla chips. Try this tasty recipe for Bake Chicken with Kiwi Avocado Salsa.

Kiwi Chia Pudding

Layer chia pudding (made with chia seeds and coconut milk) with kiwi slices and a drizzle of honey for a simple, gut-friendly dessert. You’ll love this zippy Kiwi Granola Chia Pudding for a nourishing breakfast or snack!

Kiwi Salad

Kiwifruit is a delicious addition to sweet and savory salads! One simple idea is to combine arugula, sliced kiwis, avocado, and walnuts, then drizzle with olive oil and balsamic glaze for a refreshing, nutrient-rich salad. Or make this yummy Strawberry Kiwi Salad with Chicken!

Ridiculously Easy Kiwifruit Snack Ideas

  • Dip kiwi slices in dark chocolate, sprinkle with crushed nuts or coconut flakes, and freeze.
  • Alternate strawberries, kiwifruit chunks, and grapes on wooden skewers.
  • Top Greek yogurt or plant-based yogurt with kiwifruit, shredded unsweetened coconut, and granola or nuts.
  • Blend two kiwis with lime juice. Add to a glass and top with sparkling water.

Want more kiwi recipes?

I’ve created a free Kiwi Recipe Ebook just for you! It features 27 mostly EASY Kiwi recipes, including kiwi smoothies, smoothie bowls, kiwi oats, yogurt parfaits, and more healthy Kiwi recipes to help you enjoy this fabulous fruit! Click the button below to download your free Kiwi recipe book!

All the best kiwi recipes

27 Easy Kiwi Recipes

Enjoy this free recipe ebook featuring 27 easy, healthy kiwi recipes!

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