Vol 2 No. 8: Kiwi for constipation – When research meets real life
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Dear Thriver,
Have you seen the tip: “Eat two kiwis a day for constipation”?
I’ve seen it all over my social media. It’s a simple tip for a symptom that I hate.
But rather than just repeating it, I wanted to digest it more deeply—what was actually studied, what was found, and why kiwis may work for constipation.
With summer in full swing and fruit everywhere, it makes for another perfect opportunity for a Research Meets Real Life issue of the Colorectal Cancer Research Digest.
I hope this issue helps you better understand this tip—and whether it might be something worth trying for you.
With gratitude,
Kiwi and CRC: A video on why I would nominate kiwi as a “superfruit”
I’m still new to YouTube, and Research Meets Real Life is a new series for me—this is only the second video, but already my favourite.
In it, I explore kiwi—what I like to think of as a “superfruit” without the superfood hype”—and its role in managing a common but often unspoken symptom: constipation.
I bring together two studies—one looking at kiwi and colorectal cancer risk, and another focused on kiwi and constipation, which is a symptom I dread and am always looking for ways to manage.
The Digest: The science behind kiwi for constipation
The Digest: The science behind kiwi for constipation
Year published: 2023
How the research was done:
Researchers conducted a randomized study, meaning participants were assigned by chance to one of two groups:
eating 2 green kiwifruit per day, or
taking psyllium, a commonly recommended fiber supplement
Each group was followed for about 4 weeks, with a break in between. Participants then switched to the other approach, so everyone had a chance to try both.
Researchers asked participants to track their bowel movements, how easy they were to pass, and how their gut felt overall, including comfort and symptoms like bloating.
Want to see what the researchers found about kiwi and constipation? Explore the study infographic here.
Why kiwis for constipation:
Kiwi appears to work for constipation through three key mechanisms:
More water in the stool:
The fiber in kiwis has a strong water‑holding capacity, which helps increase water content in the stool—making it softer and easier to pass.
More water in the colon:
Kiwis may also increase water in the colon, helping keep things moving through the gut and supporting more regular bowel movements.
Digestive enzyme (actinidin):
Kiwi contains a natural enzyme called actinidin, which may help support digestion and how food moves through the gut.
Kiwi in real life: What does this mean for me and some last tips
I try to eat kiwi every day. It’s become part of how I get enough fiber using whole foods—and it also happens to help with a symptom I dread.
Last tips: I usually buy my kiwis at Costo. You can actually eat the skin, which is also a source of fiber and other nutrients, including antioxidants like vitamins C and E. I don’t love the mouth feel, so I usually peel mine and save the peels for smoothies.
This might be the first issue of The Digest that’s left me a little hungry after writing it. I hope it leaves you with something useful too.
🎉 Reader's Voice Results And Winners
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Talk soon,
Mary, Alexander, and Joy — The Colorectal Cancer Research Digest editorial team
