Eating 2 Kiwis a Day Can Help Relieve Chronic Constipation, Gastroenterologist Says
Constipation is a frustrating issue to deal with. Between bloating, stomach cramps, and the discomfort of infrequent bowel movements, it can negatively impact your daily life. In the U.S., chronic constipation is unfortunately quite common, affecting an estimated nine to 20 percent of adults. While you may have stool softeners or Miralax on deck, it's understandable to want a more long-term solution. For that, eating a couple of kiwis a day may just do the trick, according to Leybelis Padilla, MD, FACG, co-founder at Game Beyond the Game.
In general, consuming a higher intake of fiber-rich whole foods, like fruits, vegetables, nuts, and healthy fats, may help decrease the risk of constipation. But studies have specifically found kiwi to be a particularly effective constipation aid. Research has found that eating at least two kiwis per day can help ease constipation symptoms, with participants who consumed kiwi daily for four weeks experiencing an increase of at least 1.5 bowel movements per week.
"As you can imagine, kiwi is high in fiber, but it's not just the fiber that makes this fruit unique," Padilla says. "Two kiwis contain a combination of both soluble and insoluble fiber, but also have a unique enzyme called actinidin that may stimulate gut motility, working to aid in the treatment of constipation."
Kiwis contain roughly three to four grams of fiber per serving, with a mix of soluble and insoluble fiber, which is somewhat uncommon among fruits. Much of that fiber is found in the skin, so as long as you don't mind the slightly fuzzy texture, giving the fruit a rinse before eating it whole can help maximize its digestive benefits.
Soluble fiber dissolves in water and forms a gel-like substance that helps soften stool, making it easier to pass while also increasing stool frequency. Insoluble fiber, on the other hand, doesn't break down in gastrointestinal fluids. Rather, it moves through the digestive tract largely intact, helping stimulate movement through the gut. Studies have also found that actinidin may support protein digestion and improve overall digestive function.
"Although fiber supplements have a role in managing constipation, we know that eating foods high in fiber is more effective because foods don't just have fiber, as demonstrated by the kiwi example," Padilla adds. "High fiber foods also offer antioxidants, polyphenols, and other ingredients that supplements just can't replicate."
Related: This Is Hands Down the Worst Type of Meat for Gut Health, According to a Gastroenterologist
This story was originally published by Men's Journal on Jun 9, 2026, where it first appeared in the Nutrition section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published June 9, 2026 at 2:25 PM.