Forget prunes: Popular green fruit shows promise for constipation relief

Eating two green kiwis a day could help people struggling with constipation, a new review suggests. The research, published in the journal Food, Nutrition and Health, looked at 33 previous studies and reports on kiwifruit and digestive health. Eating two fresh green kiwis a day for about four weeks was linked to more regular bowel movements, less straining and better digestive comfort in people with constipation or irritable bowel syndrome with constipation (IBS-C). COMMON KITCHEN STAPLE MAY HELP RELIEVE MILD CONSTIPATION, NEW RESEARCH SUGGESTS In one international trial included in the review, people with constipation had about 1.5 more complete bowel movements per week, while those with IBS-C had about 1.7 more per week. Both groups also reported improved digestive comfort. The new review suggests there may be several reasons kiwi helps with constipation. Its fiber can add bulk and hold water in stool, while the fruit's natural water and sorbitol may help make stool easier to pass. Researchers said the benefit likely comes from several parts of the whole fruit working together rather than one component alone. Kiwi was not necessarily more effective than other constipation treatments. TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ One U.S. trial included in the review found that green kiwi, psyllium fiber and prunes all helped improve chronic constipation. Kiwi was associated with fewer side effects and was well-tolerated by many participants. The evidence is strongest for fresh green kiwi, the researchers noted. There is less research on gold kiwi, powders and extracts, so those forms should not be assumed to have the same effect. Jason Heiselman, a New York-based certified nutritionist and professional chef at Hungryroot in New York City, previously told Fox News Digital that kiwi is an easy fruit to work into a person's diet. "It feels like a no-brainer to include a few slices with any meal," said Heiselman, who was not involved in the new review. CLICK HERE FOR MORE HEALTH STORIES Kiwi contains fiber along with a natural enzyme called actinidin, which can help with digestion, the nutritionist noted. "Pairing kiwi with some good fat sources, like seeds, nuts or full-fat dairy, allows your body to absorb more nutrients," he said. CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER For people who do not want to eat kiwi on its own, the fruit can also work in savory meals, according to Heiselman. "Raw kiwi slices often make their way to my dinner table," he said. Heiselman said he pairs the fruit with salty cheeses, toasted pistachios and shaved red onion, and has also used kiwi as the base for chutneys and relishes. There were some limitations to the findings. The paper reviewed previous research rather than conducting a new clinical trial, and the studies differed in the people involved, the types and amounts of kiwi consumed, and the results researchers measured. CLICK HERE TO DOWNLOAD THE FOX NEWS APP Most of the research also looked at relatively short periods of time, so more studies are needed to determine whether the benefits continue long-term. Fox News Digital reached out to the researchers for comment. Andrea Margolis of Fox News Digital contributed reporting.