Can kiwis help with constipation?

A fuzzy green fruit may be just the solution to your constipation issues. 

According to new dietary guidelines published by the Journal of Human Nutrition and Dietetics, eating several kiwis a day could help relieve constipation symptoms. In addition to kiwis, the study also suggests getting fiber from prunes and rye bread instead of other high fiber options.  

“This new guidance will help us tremendously with clinical advice,” says Dr. Rajesh Sharma, a gastroenterologist at Aurora Health Care. “Having evidence-based information on kiwis’ positive effects on constipation issues allows us to give more specific dietary advice and will allow patients to more easily self-manage their symptoms.” 

Health benefits of kiwis:

• Contain significant amounts of vitamin C and vitamin E 
• High in fiber, potassium and folate 
• Contain antioxidants, phytonutrients and enzymes that aid in metabolic health 

“A lot of patients dislike taking fiber supplements for their constipation issues, so any dietary intervention feels more appealing,” says Dr. Sharma. “Kiwis and other specific high-fiber foods are a great alternative because they are enjoyable to eat.”

The new guidance will come as a relief to those struggling with chronic constipation, a condition that affects approximately 15% of people in the U.S. While people can experience short-term constipation, it’s most often chronic and long-term.  

Common symptoms of constipation include: 

• Reduced number of bowel movements 
• Hard or pellet-like bowel movements 
• Abdominal discomfort or pain 
• Needing to strain to start or complete a bowel movement 

“It’s not uncommon to experience constipation from time to time,” says Dr. Sharma. “Illness, travel or change in medications can all affect your gastrointestinal system. Unfortunately, it can also signal a larger issue like obstruction or inflammation.” 

If you’re experiencing constipation, these steps may help you find relief: 

• Exercise at least 3 to 4 times a week 
• Drink more water 
• Eat more fibrous foods 
• If you feel like you have to use the bathroom, don’t wait or hold it in 
• Don’t skip meals 
• Avoid processed or fast foods, such as pastries, french fries and chips 

If you have stomach pain, nausea, vomiting, blood in your stool or haven’t had a bowel movement in three days, contact a medical professional immediately.  

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