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Kiwi, an Ally for Constipation?
Kiwi and Indigestion
According to a systematic review, eating two or three kiwis a day could also have a positive impact on indigestion and abdominal pain. However, few studies have examined the topic so more research is needed to develop recommendations. The maximum duration of the studies was only four weeks, and it is not known if the benefits are related to the quantity or type of kiwi.
The Action Mechanism of Kiwi
Participants without constipation took part in a study to elucidate changes in digestive function following kiwi consumption. Magnetic resonance test results showed that kiwis increased water retention in the small intestine and ascending colon in addition to increasing the volume of total intestinal contents. This could explain the increase in the frequency of stools and a softer consistency.
Research Funding
It should be noted that several studies presented here were financed by Zespri, the world’s largest distributor of kiwi, with sales in more than 50 countries, leaving some doubt about the neutrality of the results reported. Similar results may be observed for other fruits and vegetables if funding was available.
Alternatives to Treat Constipation
Besides kiwi, several other possible solutions are available for the treatment of constipation. For more details, read our article “10 Remedies for Constipation”.
Conclusion
In conclusion, dont’hesitate to consult a dietitian specialized in gastrointestinal health. Your dietitian will be able to identify your type of constipation, help you individually and decide whether to recommend that you follow our meal plans for constipation. These meal plans are customizable according to allergies, intolerances, and individual preferences. This is a simple and effective way to gradually adopt a varied and balanced diet.
Sources
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Health Canada: Dietary reference intakes tables: Reference values for vitamins [Accessed Feb.8 2025] https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-vitamins.html
Health Canada: Canadian Nutrient File (CNF) [Accessed Feb.8 2025] https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp
Chen AGY, Offereins MSL, Mulder CJ, et al. A Pilot Study of the Effect of Green Kiwifruit on Human Intestinal Fermentation Measured by Hydrogen and Methane Breath Testing. J Med Food. 2018 Dec;21(12):1295-1298. doi: 10.1089/jmf.2018.4179. Epub 2018 Apr 25. PMID: 29694795; PMCID: PMC6306662.
John Hopkins Medicine – Constipation [Accessed Feb.8 2025] https://www.hopkinsmedicine.org/health/conditions-and-diseases/constipation
Gearry R, Fukudo S, Barbara G, et al. Consumption of 2 Green Kiwifruits Daily Improves Constipation and Abdominal Comfort-Results of an International Multicenter Randomized Controlled Trial. Am J Gastroenterol. 2023 Jun 1;118(6):1058-1068. doi: 10.14309/ajb.0000000000002124. Epub 2022 Dec 20. PMID: 36537785; PMCID: PMC10226473.
Chey SW, Chey WD, Jackson K, Eswaran S. Exploratory Comparative Effectiveness Trial of Green Kiwifruit, Psyllium, or Prunes in US Patients With Chronic Constipation. Am J Gastroenterol. 2021 Jun 1;116(6):1304-1312. doi: 10.14309/ajg.0000000000001149. PMID: 34074830.
Bayer SB, Frampton CM, Gearry RB, Barbara G. Habitual Green Kiwifruit Consumption Is Associated with a Reduction in Upper Gastrointestinal Symptoms: A Systematic Scoping Review. Adv Nutr. 2022 Jun 1;13(3):846-856. doi: 10.1093/advances/nmac025. PMID: 35266507; PMCID: PMC9156379.
Wilkinson-Smith V, Dellschaft N, Ansell J, et al. Mechanisms underlying effects of kiwifruit on intestinal function shown by MRI in healthy volunteers. Aliment Pharmacol Ther. 2019 Mar;49(6):759-768. doi: 10.1111/apt.15127. Epub 2019 Jan 31. PMID: 30706488; PMCID: PMC6590324.
Author
A University of Montreal graduate and holding a Master's Degree in Medical Research from Griffith University in Australia, Tracy is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ). With more than 15 years of experience, she likes to share her knowledge about food in a simple and illustrated way in order to support you in achieving your health goals. Her approach combines the pleasure of eating, intuitive eating and mindfulness. Tracy specializes in adapted nutrition for chronic diseases, weight loss, gastrointestinal health, vegetarianism and veganism.
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