Is Kiwi Good for Constipation? (Expert Answer)

Short Answer: Kiwi is good for constipation. Because it has fiber, actinidin, and vitamin C and they can help soften stools, digest proteins, and maintain mucous membranes.

Constipation is a condition that affects your digestive system.

In constipation, your body has difficulty passing stools, which become hard and dry.

This can lead to various health problems, such as abdominal pain, bloating, hemorrhoids, and fecal impaction.

One of the key factors in managing constipation is diet.

What you consume can affect your bowel movements, which can impact your constipation symptoms and overall health.

To effectively manage constipation, you should consume fiber-rich foods like fruits, vegetables, and whole grains and avoid low-fiber foods like cheese, meat, and processed foods.

Now, kiwi is a fruit that has a brown fuzzy skin and green flesh with black seeds.

People usually eat kiwi raw, peeled or unpeeled, or add it to salads, smoothies, or desserts.

Kiwi is good for constipation because it contains dietary fiber, actinidin, and vitamin C.

One medium kiwi can give you about 2.3 grams of fiber (9% of your daily needs), 0.4 grams of actinidin (a natural enzyme that helps break down proteins), and 64 milligrams of vitamin C (71% of your daily needs).

Fiber can help soften stools and increase their bulk, which can stimulate bowel movements and ease constipation.

Actinidin can help digest proteins, which can prevent them from slowing down the transit of food in the gut and causing constipation.

Vitamin C can help maintain the health of the mucous membranes in the digestive tract, which can facilitate the passage of stools.

Furthermore, kiwi is a low-FODMAP fruit and low-FODMAP foods are good for constipation.

FODMAPs are fermentable carbohydrates that can cause gas, bloating, and diarrhea in some people, especially those with irritable bowel syndrome (IBS).

Because kiwi is low in FODMAPs, it is unlikely to worsen these symptoms and may even improve them.

You can eat two kiwis per day safely.

More than that can cause allergic reactions, oral irritation, or diarrhea in some people.

You should also wash the kiwis before eating them, as the skin may contain pesticides or bacteria.

You shouldn’t eat kiwi if you have a kiwi allergy, a latex allergy, or a history of kidney stones to prevent anaphylaxis, oral allergy syndrome, or oxalate stones.

Because kiwi contains proteins that are similar to latex, and oxalates that can bind to calcium and form stones in the kidneys.

You can buy fresh kiwis in your local market or can order them online.

Always choose firm, plump, and unblemished kiwis that yield slightly to pressure.

Because these are the signs of ripe and juicy kiwis.

You can store them in the refrigerator for up to two weeks or at room temperature for up to five days.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing constipation effectively.

I always recommend my constipation patients to follow a constipation-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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