Kiwi For Constipation — How Many To Eat, How Fast It Works, And Who It’s For

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Constipation affects nearly 16% of adults across the United States.¹ Chronic constipation, which comes with symptoms like abdominal discomfort, bloating, and incomplete evacuation, can lead to hemorrhoids, anal fissures, and other painful complications if left unresolved.

For decades, the standard approach to treating constipation involved high-fiber diets or over-the-counter laxatives. Yet, one recent study found that eating a small, nutrient-dense fruit — kiwifruit — offers surprising benefits in easing this common bowel issue.

Does Eating Kiwi Actually Relieve Chronic Constipation?

The newest evidence supporting the benefits of kiwifruits for constipation comes from comprehensive dietary guidelines set by researchers from King’s College London. Their findings, which were endorsed by the British Dietetic Association (BDA), were published in two international journals, the Journal of Human Nutrition & Dietetics and Neurogastroenterology & Motility, highlight kiwifruit among the few foods with robust evidence for alleviating chronic constipation.²

The new guidelines synthesized results from four large systematic reviews and meta-analyses, which included a total of 75 randomized controlled trials (RCTs). Each finding was graded for scientific strength using the rigorous Grading of Recommendations, Assessment, Development and Evaluation (GRADE) framework for evaluating dietary interventions. These findings were then agreed upon by a panel of experts through a rigorous consensus process.³

The researchers came up with 59 clear, evidence-ranked recommendations to guide both healthcare professionals and patients. They found that green kiwifruit, psyllium husk, rye bread, and high-mineral water were most effective against constipation. Meanwhile, broad “high-fiber diet” advice alone was shown to have weak or inconsistent outcomes. According to a report from News-Medical.net:

“The guidelines … aim to transform the way this common condition is managed by doctors, nurses and dietitians in clinical practice. The guidelines could also allow better self-management of symptoms, particularly through foods and drinks.”⁴

Unlike over-the-counter laxatives that simply force motility, kiwifruit appears to restore a more natural rhythm in the gut by improving both stool hydration and transit efficiency. In other words, it helps your body work with digestion, not against it.

Dr. Eirini Dimidi, the study’s lead author, summarized the team’s findings succinctly, saying, “We’ve provided clear direction on what dietary approaches could genuinely help, and which diet advice lacks evidence.”⁵

How Many Kiwifruits Will Help Ease Constipation (and How Long Until You See Results)?

When it comes to how many kiwifruits you need to eat for constipation relief, clinical evidence has converged on a clear starting point — two whole green kiwifruits per day. That’s the dosage most frequently tested in controlled trials.

Apparently, two medium-sized green kiwifruits provide roughly 6 grams of total dietary fiber, both soluble and insoluble. According to one study:

“Fiber found in kiwifruit cell walls has a large swelling and water-holding capacity in vitro, which can lead to stool softening and increased stool frequency. Other components of kiwifruit, for example raphides, may alter mucin production, leading to improved laxation.”⁶

Too much insoluble fiber, especially from bran or raw vegetables, worsens bloating and gas in people with sluggish transit. Kiwifruit’s natural gel structure, on the other hand, keeps moisture in the stool and supports easier passage through the colon.

How To Structure Your Kiwi Routine

1. Morning —Eat one fresh, ripe green kiwifruit with breakfast.
2. Midday or evening —Eat your second kiwi with lunch or dinner.
3. Hydration —Drink one to two glasses of water with each meal to support stool hydration and optimize the fiber’s effect.
4. Tracking —Keep a quick daily log of bowel-movement frequency, stool type (using the Bristol Stool Chart), and any bloating or cramping.

If your stools soften and frequency normalizes within the first week — usually defined as at least three bowel movements per week — continue through week four for full assessment. The consistency of intake appears more important than timing or meal type.

5. Adjusting your intake — If your stools become too loose, reduce to one fruit per day or eat the second kiwi later in the day when digestive motility is naturally slower. Conversely, if there’s no noticeable change after four weeks, it’s reasonable to switch to another evidence-supported approach, such as prunes or psyllium husk. According to the new guidelines in the featured study, these two have comparable efficacy but different fiber profiles.

In essence, two kiwifruits per day work like a gentle metabolic nudge, not a purge. They help your body’s natural movements and help retain moisture balance, working with your body’s physiology rather than overriding it with chemicals.

Is Kiwi Safe for Everyone?

For most adults, kiwi is safe, gentle, and well tolerated, even when eaten daily over several weeks. Still, a few exceptions matter, and understanding them upfront helps you avoid unnecessary discomfort or risk.

• Kiwi allergy and latex-fruit cross-reactivity —If you’ve ever felt an itchy mouth, tingling lips, or throat tightness after eating kiwi, you may have what’s known as latex-fruit syndrome, a cross-reactive allergy between natural rubber latex and certain plant proteins. Kiwi shares allergenic proteins with latex, banana, and avocado. Although true anaphylaxis is rare, oral allergy syndrome, which include itching, mild swelling, or irritation, is not uncommon.⁷ If you suspect an allergy, talk to an allergist before trying kiwi or use a small test portion (1/4 fruit) under professional guidance. Cooking slightly reduces the allergenicity of kiwi proteins as well.

• Kiwi and IBS-C —People with IBS-C often avoid fruit because fermentable sugars, simply called FODMAPs, can trigger bloating and discomfort. However, kiwi appears to be an exception. Clinical data show that kiwi improves stool form and comfort in IBS-C without worsening bloating or pain. If you live with IBS-C, start slowly with one kiwi daily for the first week, and then increase to two as tolerated. Eat them with meals, not on an empty stomach, to buffer digestive sensitivity.

• Kiwi and Low-FODMAP Diets —If you’re following a low-FODMAP plan, green kiwifruit remains a safe choice at moderate servings. However, gold kiwifruit, which is slightly higher in fructose, can exceed the low-FODMAP threshold if consumed in large amounts.

• Kiwi and blood sugar regulation —Each medium kiwi provides about 10 grams of carbohydrate — a modest load compared to most fruits. The glycemic index of kiwi is in the low range (≈ 50), meaning it raises blood sugar more gradually than tropical fruits or fruit juices. For those managing diabetes or insulin resistance, pair kiwi with a protein or fat source (such as eggs or yogurt) to further stabilize your post-meal glucose curve.

Kiwi’s naturally high content of vitamin C, potassium, and antioxidants also offers metabolic benefits without the sharp glycemic spikes that follow sweeter fruits like mango or pineapple. However, if your doctor has recommended a low-residue diet — for example, after intestinal surgery or during acute diverticulitis — wait until your gut has healed before reintroducing kiwi. The soluble fiber and enzyme activity, while beneficial long term, may be too stimulating during early recovery.

• Kiwi and medications —Fiber-rich foods can temporarily reduce the absorption of certain medications. Hence, consider spacing out high-fiber foods and supplements by at least two hours from any prescription or maintenance drugs you’re taking.

This article was brought to you by Dr. Mercola, a New York Times bestselling author. For more helpful articles, please visit Mercola.com.

 Sources and References
¹ NIH, Definition and Facts for Constipation 
² Journal of Human Nutrition and Dietetics, 2025; 38:e7013 
³ BBC, October 14, 2025
⁴ News-Medical.net, October 13, 2025
⁵ King’s College London, October 13, 2025 
⁶ Am J Gastroenterol. 2022 Dec 20;118(6):1058–1068 
⁷ University of Manchester, Allergy information for: Kiwi fruit; chinese gooseberry (Actinidia deliciosa (green kiwifruit) (Archived)

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