Struggling with slow digestion or persistent constipation ? Relief may be closer than you think—and it’s green, small, and surprisingly powerful. Meet the kiwi, a tiny fruit that’s rapidly earning its reputation as a digestive superstar.
Recent recommendations from both the UK and the European Union have spotlighted this seasonal fruit as a natural ally for gut health. Packed with vitamin C, fiber, and digestive enzymes, the kiwi is now officially recognized for its role in promoting regular bowel movements.
Why the kiwi is a digestive powerhouse
The kiwi, scientifically known as Actinidia deliciosa, isn’t just another fruit in the basket. It’s a rich source of dietary fiber, which naturally helps move food through the digestive tract. More surprisingly, it contains actinidin, a unique enzyme that breaks down proteins, easing digestion and reducing bloating.
This combination makes the kiwi especially effective for people struggling with chronic constipation. According to the French Society of Hepato-Gastroenterology, around 16% of adults, 9% of children, and a staggering 33.5% of people over 60 experience persistent constipation lasting more than six months. For these individuals, including kiwi in their daily diet can offer a gentle yet powerful boost to gut function.
Official endorsements from the EU and NHS
In July 2025, the European Commission went a step further, officially labeling the kiwi as a “super-fruit” in its journal publication. The regulation highlights the kiwi’s ability to support normal intestinal function by increasing stool frequency, making it the first plant to receive such a health claim in Europe.
Across the channel, the UK’s National Health Service (NHS) has also added kiwi consumption to its official recommendations for better digestive health. Dr. Eirini Dimidi, lead author of the NHS guidance and a nutrition science lecturer at King’s College London, emphasizes that eating two to three kiwis per day, or alternatively 8 to 10 prune plums, can help relieve constipation.
She notes, “Even without the skin, the kiwi still contains valuable fiber and helps your digestive system.” This is welcome news for anyone who struggles with bloating or discomfort from slower digestion, providing a natural alternative to over-the-counter laxatives.
How to include kiwis in your daily routine
So, how much kiwi should you eat to reap its benefits ? The European Commission recommends 200 grams of fresh kiwi flesh daily, which roughly equals two to three medium-sized fruits. Spread throughout the day, these small fruits can make a big difference for your gut.
Integrating kiwis into your diet is easy. Slice them into morning yogurt or cereal, blend them into a smoothie, or enjoy them as a refreshing snack. Pairing them with other high-fiber foods—such as whole grains, legumes, and vegetables—enhances their effectiveness and supports overall digestive health.
Dr. Dimidi also suggests drinking 1.5 liters of water rich in magnesium daily, which further aids bowel movements. Opting for rye bread instead of refined wheat can also reduce constipation and bloating, creating a simple, sustainable daily routine for gut-friendly nutrition.
Why fiber and enzymes matter
It’s easy to underestimate the role of fiber and digestive enzymes in daily health. Fiber adds bulk to stools, making them easier to pass, while enzymes like actinidin help break down proteins more efficiently, reducing digestive stress.
Many people rely on over-the-counter laxatives or harsh medications to manage chronic constipation, but diet-based solutions like kiwi offer a gentler, sustainable alternative. The fruit’s natural properties not only ease bowel movements but also support nutrient absorption, helping your body make the most of other foods you eat.
From a personal perspective, I began including kiwi in my morning routine a few months ago, and the results were noticeable within weeks. Not only did I experience more regular bowel movements, but I also felt lighter and more energized. For anyone who’s hesitant about natural remedies, the kiwi demonstrates how small changes in diet can lead to meaningful improvements in daily life.
With its rising popularity in Europe and the UK, the kiwi has gone from a simple breakfast fruit to a powerful digestive ally recognized by top health authorities. Its combination of fiber, vitamin C, and enzymes makes it a rare food that’s both delicious and functional—a true “super-fruit” for modern digestive health.
As more research supports the kiwi’s benefits, it’s becoming clear that chronic constipation doesn’t have to be a lifelong struggle. Incorporating two to three kiwis a day—alongside water, whole grains, and vegetables—can help maintain regularity, reduce discomfort, and support overall gut health.
Have you tried using kiwi to improve digestion ? Or do you have other favorite natural remedies that work for constipation ? Share your experience in the comments below and join the conversation on how small dietary changes can make a big difference in everyday health.
