Many people struggle with constipation and bloating, often triggered by high-fiber foods or supplements. Instead of relying on medications, a natural solution can be found in kiwi. Kiwi is a small, furry fruit that’s packed with nutrients and benefits for our digestive system. Eating kiwi can help with common issues like constipation and irritable bowel syndrome (IBS). The fiber, antioxidants, and special enzymes in kiwi work together to support healthy digestion and a balanced gut.According to The Washington Post, eating two kiwis a day has been shown to help regulate bowel movements and alleviate constipation symptoms. Kiwi’s unique combination of fiber, antioxidants, and enzymes makes it a gentle and effective way to support digestive health.
The nutrient profile of kiwi that helps with constipation
Kiwi is a nutrient-rich fruit that includes fiber, actinidain, and polyphenols. Fiber: Kiwi contains both soluble and insoluble fiber, which can help regulate bowel movements and support the growth of beneficial gut bacteria.Actinidain: A unique enzyme found in kiwi that helps break down protein and aid digestion.Polyphenols: Kiwi contains a range of polyphenols, including flavonoids and phenolic acids, which have anti-inflammatory properties.
How kiwi can help with constipation and IBS
Research has shown that kiwi can have a positive impact on digestive health, particularly for individuals with IBS and constipation. Here are some ways kiwi can help:
- Relieve constipation: Kiwis’ high fiber content can help promote regular bowel movements and prevent constipation.
- Reduce IBS symptoms: The actinidain in kiwi may help break down protein and reduce symptoms of IBS, such as bloating and abdominal pain.
- Support gut health: Kiwis’ prebiotic fiber can help support the growth of beneficial gut bacteria, promoting a healthy gut microbiome.
Adding kiwi to your diet
Eat it raw: Slice up a kiwi and enjoy it as a snack or add it to fruit salads, smoothies, or oatmealAdd it to your recipes: Kiwi pairs well with citrus fruits and as well as leafy greensKiwi juice: Kiwi juice can be a convenient way to get your daily dose of fiber and actinidain.
