Dealing with chronic constipation can be frustrating and uncomfortable. But what if the solution was as simple as adding kiwifruit to your daily routine? Recent research studies have uncovered the remarkable benefits of kiwifruit in treating constipation in adults:

Kiwi fruit and constipation FODMAP diet — Could kiwifruit hold the answer to constipation?

Study 1: The Power of Gold Kiwifruit

Simone B. Bayer's study in 2022 focused on the effectiveness of gold kiwifruit in treating constipation. They compared the impact of consuming two golden kiwifruits daily to using a common fiber supplement called psyllium. The results were remarkable! Both interventions led to increased regular bowel movements and reduced constipation symptoms. In fact, the kiwifruit even made passing stools easier. This suggests that incorporating just two golden kiwifruits into your daily routine could be as effective as using psyllium.

Study 2: Kiwifruit's Impact on Intestinal Function

In 2019, Victoria Wilkinson-Smith conducted a study to understand how kiwifruit affects our intestines. They used advanced MRI scans to see what happens inside our guts when we eat kiwifruit. The findings were promising! Eating kiwifruit led to more water being retained in the intestines. This extra water could mix with hard stools, resulting in more regular bowel movements and softer stools. This suggests that kiwifruit could offer a natural alternative for mild constipation, without the need for laxatives.

Study 3: Exploring the Effectiveness of Kiwifruit

Samuel W. Chey's study in 2021 took a comparative approach, evaluating the effectiveness of green kiwifruit, psyllium, and prunes in US patients with chronic constipation. They found that all three treatments improved constipation symptoms. Notably, kiwifruit showed the least side-effects and were associated with the best patient satisfaction, making it a promising option for those dealing with chronic constipation.

Actinidin: The Digestive Enzyme Marvel:

Additionally, kiwifruit contains ‘actinidin’, a proteolytic enzyme that may further enhance digestion. Actinidin has shown promise in improving the breakdown of food proteins, potentially aiding the overall digestive process.

Conclusion:

These studies, led by experts Simone B. Bayer, Victoria Wilkinson-Smith, and Samuel W. Chey, collectively highlight the potential of kiwifruit in alleviating constipation. Whether it's the golden variety or the green, kiwifruit has demonstrated its effectiveness in improving bowel movements and reducing constipation symptoms. This natural remedy, complemented by the naturally occurring digestive enzyme ‘actinidin’ found in kiwi, could be a game-changer for individuals seeking a gentle and natural approach to digestive health.

Extra benefits of kiwifruit…

In 2020 Researchers, Erin Dimidi and Heidi Staudacher, looked at the further benefits of kiwifruit, with their article published in the medical journal, The Lancet, ‘Could a kiwifruit a day keep the doctor away?’. They noted that in terms of nutrition, both green and gold kiwifruits are packed with good stuff. They're rich in fiber, vitamins C and E, folate, and special plant compounds called phytochemicals. If you have two kiwifruits, you're getting about 3.5 grams of fiber and nearly 200 milligrams of vitamin C. That's twice as much fiber and up to three times the vitamin C compared to an average orange. And here's a neat trick: if you eat the skin too, you'll get even more fiber, bumping it up to 5 grams. Kiwifruit has different types of fiber, some that dissolve in water (like pectic polysaccharides) and some that don't (like cellulose and hemicellulose). This unique mix of fiber has caught the attention of researchers studying its impact on our gut health.

References:

Two Gold Kiwifruit Daily for Effective Treatment of Constipation in Adults-A Randomized Clinical Trial, Simone B Bayer et al. Nutrients; 2022 Oct 6;14(19):4146.

Mechanisms underlying effects of kiwifruit on intestinal function shown by MRI in healthy volunteers, Victoria Wilkinson‐Smith; Aliment Pharmacol Ther. 2019 Mar; 49(6): 759–768.

Exploratory Comparative Effectiveness Trial of Green Kiwifruit, Psyllium, or Prunes in US Patients With Chronic Constipation, Samuel W Chey et al; Am J Gastroenterol; 2021 Jun 1;116(6):1304-1312.