Kiwis May Be the Secret to Easing Chronic Constipation
If you frequently struggle with constipation, new dietary recommendations may offer a natural and effective solution. According to recently published guidelines in the Journal of Human Nutrition and Dietetics and Neurogastroenterology & Motility, consuming kiwifruit, rye bread, and high-mineral water could help ease symptoms of chronic constipation.
Chronic constipation affects roughly one in six people worldwide. In the United States alone, studies show that between 9% and 20% of adults experience chronic idiopathic constipation—meaning the exact cause is not clearly understood. Common symptoms include infrequent bowel movements (fewer than three per week), hard stools, or pain during defecation.
New Guidelines Bridge the Gap Between Research and Everyday Diet
The newly released recommendations aim to bridge the gap between research findings and practical dietary advice. “These guidelines introduce specific foods and drinks—such as kiwifruit, prunes, rye bread, and high-mineral-content water—into clinical advice, allowing people to manage symptoms more effectively,” said lead author Dr. Eirini Dimidi from King’s College London.
The guidance primarily applies to adults suffering from chronic idiopathic constipation and not those with conditions like pregnancy or neurological diseases, though some advice may still be relevant in those cases. Interestingly, the new recommendations move away from the traditional one-size-fits-all advice of “just eat more fiber.” Instead, they highlight particular foods proven to support gut health and relieve constipation.
How Kiwis Help Regulate the Digestive System
Constipation is often linked to lifestyle factors such as low fiber intake, dehydration, inactivity, or high stress. While doctors typically recommend fiber-rich diets, the new research narrows down which foods may provide the greatest benefit—particularly kiwifruit.
Eating two to three kiwifruits daily can significantly improve bowel regularity. Unlike some other remedies, kiwis are gentle on the stomach and well-tolerated, making them easy to incorporate into meals. “With kiwifruit, people can start with a regular serving right away, unlike prunes which require gradual adjustment,” noted Dr. William Chey, a gastroenterologist at the University of Michigan.
Kiwis work by increasing stool volume and water content, promoting smoother digestion, and reducing the time waste remains in the intestines. They also contain natural enzymes that aid protein digestion and prebiotic properties that support healthy gut bacteria. For additional fiber, the peel of the kiwi can also be eaten. However, experts recommend avoiding heating the fruit, as heat can destroy beneficial enzymes that support gut motility.
Other Natural Remedies for Constipation Relief
If kiwifruit isn’t your favorite, several alternatives may provide similar benefits. Prunes, flaxseeds, rye bread, yogurt, beans, oranges, and oatmeal are all effective in easing constipation naturally.
Dr. Cuckoo Choudhary of Thomas Jefferson University suggests combining yogurt and crushed flaxseeds for an added probiotic and fiber boost. Supplements like psyllium husk are also beneficial, starting from 3 grams per day and gradually increasing to 10 grams.
In addition to dietary changes, simple physical activity—like daily walking—can significantly enhance bowel movement and overall digestive function.
The new dietary guidelines, based on an analysis of over 75 clinical trials, emphasize that natural, nutrient-rich foods such as kiwis can provide meaningful relief for those struggling with chronic constipation—offering a simple, tasty, and sustainable path toward better gut health.
