If it has been a while since you’ve enjoyed the relief of a satisfying #2, you’re looking for solutions that won’t make you feel worse. Today we’re answering one important question: do kiwis make you poop?
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Yes!
Hi there! I’m Amanda, a registered dietitian based in sunny California, and I’m thrilled to share with you how one humble fruit – kiwis – can transform your gut health. If you’ve been struggling with digestive discomfort or are curious about natural ways to support your gastrointestinal system, you’re in the right place.
This post dives into possible causes of constipation, how kiwis can help (spoiler alert: there’s some fascinating scientific evidence), and even includes some tasty recipes that feature our fruity hero: kiwis. By the end, you’ll have actionable tips and insights to take control of your gut health naturally.
Give your iced coffee a swirl, take a sip, and let’s unpack the magic of kiwis together!
Understanding Constipation and Its Causes
What is constipation? The definition includes infrequent or difficult bowel movements and is often accompanied by bloating, abdominal discomfort, and, yes, frustration.
Because many of us are not talking openly about our digestive habits and routines publicly, constipation is more common than you think. Around the world, more than 10% of the population is constipated – yikes (1). What can cause constipation?
- Dietary Factors: A low-fiber diet or insufficient water intake often tops the list.
- Couch potato: Lack of physical activity can slow down gut motility.
- Medications: Certain painkillers, antidepressants, and other drugs may contribute to constipation.
- Stress or Mental Health: Stress and anxiety can disrupt the gut-brain axis.
- Gut Microbiota Imbalance: The bacteria in your gut play a fundamental role in digestion and motility. A poor balance can be linked to constipation.
While over-the-counter laxatives help in the short term, they are often not sustainable for long-term gut health. That’s where dietary strategies, including fruits like kiwis, come to the rescue!
How Kiwis Can Support Your Gut Health
You’ve likely seen kiwis on top of smoothie bowls or in fruit salads, but did you know they’re packed with nutrients that are proven to relieve constipation and bolster digestion?
Why Kiwis Work
- Fiber Powerhouse
Green and gold kiwis are rich in dietary fiber, essential for fecal bulk and gut motility. One large kiwi (about 3 ounces) has more than two grams of fiber (2). Unlike other fibers, kiwi fiber has a high water-holding capacity, which can soften stools, making them easier to pass.
- Gut Microbiota Ally
Published research studies show that kiwis cultivate beneficial gut bacteria like Faecalibacterium prausnitzii and Bifidobacterium spp.—good microbes essential for digestion (3).
While I can promise that there will not be a pop quiz about those helpful bacteria names, what is important for you to appreciate is the work that they do in your digestive tract. They can boost butyrate, a compound vital for maintaining gut lining health, which in turn keeps you healthier and less vulnerable to illness.
- Bioactive Compounds
Kiwis are rich in polyphenols, enzymes like actinidin, and sorbitol. These compounds work together to improve gut motility and reduce abdominal discomfort (4). This translates to less time waiting for your next successful trip to the bathroom.
Do Kiwis Help with Constipation?
Absolutely! Scientific evidence confirms it. A multicenter clinical trial found that eating two green kiwis a day leads to an increase of at least 1.5 complete spontaneous bowel movements per week in people with functional constipation or IBS-C (5). The study also revealed improved abdominal comfort and reduced bloating – that’s a win in my book!
Gold kiwis are also impressive. Research on fermented gold kiwis demonstrated their ability to improve constipation symptoms and regulate key gut neurotransmitters like serotonin, which controls bowel movements (6).
Gentle on the Stomach
Good news for sensitive stomachs! Unlike some high-fiber foods that can cause bloating and discomfort – or even worse, make your constipation more severe – kiwis are gentle while still helping you to be able to (finally) poop.
Kiwi Recipe Corner
If you’re ready to incorporate kiwis into your daily routine, you’re always welcome to simply slice your kiwis in half and scoop out the sweet flesh with a spoon (or for a fun trick, use the attachment from your hand mixer. Push the wire beater into your kiwi half and then twist and you’ll have four perfect kiwi bites pop out.)
You may also be interested in some delicious kiwi-inspired recipes – keep reading! From smoothies to breakfast bowls and even savory dishes, my fellow dietitian colleagues have shared some of their favorite creative ways to enjoy this gut-friendly fruit.
- Kiwi Pineapple Sorbet (only 4 ingredients!) – By Melissa Altman-Traub, MS, RDN, LDN
- Strawberry Kiwi Salad with a Zesty Lemon Yogurt Topping – By Laura M. Ali, MS, RDN, LDN
- 3 Fertility Smoothies to Boost Your Fertility Journey – By Jamie Adams, MS, RD, LDN
- Kiwi Quencher Tropical Smoothie (Healthy Copycat Recipe) – by Alyssa Pacheco, RD
- Kiwi Mango Smoothie by Penelope Henderson, MSc, RNutr
- Superfood Smoothie Bowl – By Toby Amidor, MS, RD, CDN, FAND
Pro Tips for Maximum Gut Health
While kiwis are fantastic for your gut, pairing them with other healthy habits can optimize your digestive health even further.
- Drink More Water: Hydration and fiber work hand-in-hand to prevent constipation.
- Stay Active: Even light exercise, like yoga or walking, can improve gut motility.
- Diversify Your Diet: Include other prebiotic foods like bananas, garlic, and oats to nourish your gut microbiota.
One important tip? Pay attention to your posture while pooping. It is better to use a stool so that you’re squatting vs. slouching while in the bathroom. Here is a quick explainer of the how and the why: Squatting vs. Sitting: Finding the Optimal Poop Posture.
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The Kiwi Verdict
Do kiwis make you poop? Yes, and they deliver so much more – from improved gut comfort, balanced microbiota, and a touch of natural sweetness in every bite. They’re a simple yet purposeful addition to your daily routine that can make a significant difference in your gut health and regularity.
Whether you’re a health enthusiast, looking for ways to support digestion, or just curious about food as medicine, kiwis deserve a spot in your fruit basket.
Get ready to experience the power of kiwis—your gut will thank you.
Amanda is a pizza loving registered dietitian nutritionist specializing in mindfulness and gut health. She quickly realized that gut health goes beyond the gut; it is also about honoring our gut feelings. She is the creator of The Mindful Gut™ which uses science and strategy to help people improve their gut health.
