How eating two fresh kiwifruit daily can help to beat IBS, study shows
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Eating two fresh green kiwifruit a day could help relieve constipation and improve digestive comfort, a study shows.
It suggests kiwis can increase bowel movement frequency, improve stool consistency and reduce straining in adults with chronic constipation and irritable bowel syndrome (IBS).
Researchers from Tohoku University in Japan analysed 33 studies from 1984 to 2026.
One found that eating two green kiwis daily increased bowel movements by more than once per week in people with chronic constipation and almost twice a week in those with IBS.
Kiwis provide about seven per cent of the recommended 30g daily intake of fibre for adults. Fibre plays an important role in digestion, helping to increase stool bulk and retain water, which can make bowel movement easier and help relieve constipation.
But the review found kiwis' benefits may go beyond its fibre content. Its combination of fibre, water, sorbitol – a naturally occurring sugar alcohol – and other natural compounds may help keep stools hydrated and support healthy gut function.
Eating two fresh green kiwifruit a day could help relieve constipation and improve digestive comfort, a study shows
Researchers also found kiwis may be a convenient dietary option for people wanting to improve bowel regularity and not rely solely on fibre supplements.
Comparative studies suggest kiwis can be similarly effective to prunes without causing as many digestive side effects, such as bloating, gas and abdominal pain.
The review says the strongest clinical evidence is for green kiwis and findings should not automatically be applied to gold varieties or kiwi supplements.
The researchers write: 'Kiwifruit is a promising whole-food intervention for functional constipation, constipation-predominant irritable bowel syndrome and their related gastrointestinal symptoms.
'The most consistent clinical regimen is two fresh green kiwifruits daily for approximately four weeks.
'Kiwifruit should be considered an evidence-based dietary option within individualised functional constipation and IBS care rather than a universal substitute for conventional treatment.'
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