Harvard-trained gastroenterologist explains why eating kiwi is beneficial for the gut

Are you struggling with gut issues like constipation and sluggish digestion? Well, then there is one more reason to add kiwi to your diet. Dr. Saurabh Sethi, a California-based gastroenterologist trained at Harvard and Stanford, has explained why kiwi is a powerful addition to your diet to improve gut health. Take a look.

Relieves constipation naturally

If you are struggling with constipation, kiwi is your saviour. This green and tangy fruit naturally relieves constipation, thanks to its fiber content. “Kiwi has a unique type of fiber that pulls water into your stool, making bowel movements softer, easier, and more regular,” Dr. Sethi explains. Kiwi is ideal for gut health.

IBS-friendly

People with irritable bowel syndrome (IBS) often find that most fruits give them bloating, pain, and discomfort due to high FODMAP sugars. Kiwi, however, is naturally low FODMAP. “Meaning it's less likely to trigger bloating, gas, or pain in people with IBS,” Dr. Sethi adds. You can enjoy this fruit, reap its benefits, without upsetting your gut.

Excellent source of fiber

One of the best ways to keep your gut healthy and going is to add adequate fiber. Dr. Sethi stresses that one kiwi has about 2-3 grams of fiber. Explaining the benefits of the special type of fiber found in kiwi, the doctor adds, “It's the kind of fiber that makes it powerful for gut motility and stool consistency.”

Digestive enzyme boost

Kiwi helps improve digestion. But how? This fruit contains actinidin, a natural enzyme that helps break down protein. This enzyme is responsible for how the gut handles heavy meals, especially those rich in meat or dairy. So if you eat kiwi with or after a protein-rich meal, it may help with digestion and reduce post-meal discomfort.

Clinically proven

Dr. Sethi stresses that the benefits of kiwi are clinically proven. Research supports kiwis’ role in improving gut health. Clinical studies have shown that eating just two green kiwis a day regularly can significantly reduce constipation symptoms within a few weeks.

Better than supplements

Yes, that’s right. This humble fruit could even beat your expensive supplements. When digestion becomes sluggish, people turn to powders and pills to boost fiber intake. However, studies suggest that kiwi performs even better. “Studies suggest kiwi works as well as, and sometimes better than, common fiber powders or pills, without the artificial additives,” Dr. Sethi says in a video shared on Instagram.

The benefits extend beyond gut health

And of course, the benefits of eating kiwi are not just limited to gut health. The fruit is rich in nutrients such as vitamin C, potassium, and antioxidants. Kiwi supports immune function and reduces inflammation.


Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have underlying health conditions or concerns.