Of all the fiber hacks out there—psyllium husk, seeded bread, sneaking beans into as many meals as possible—aiming to eat two kiwis a day is among the more appealing. These small, furry fruits contain both soluble and insoluble fiber, which help draw water into the bowel (easing digestion and elimination) and add bulk for movement.
I’ve been recommended kiwis by nutritionists and registered dieticians alike to help with constipation and slow digestion. “They’re one of the few foods that have been consistently proven in clinical trials to help with constipation,” Bare Biology nutritionist and author of The Fiber Effect, Emma Bardwell, tells Vogue. “What makes them particularly interesting is that they also contain an enzyme called actinidin, which supports protein digestion and may help speed up gastric emptying.”
Adults are advised to eat at least 30g of fiber a day, but most people fall woefully short of that number, with some research suggesting 95% of people are deficient. Having recently started to track my fiber intake, I found that I typically end up eating anywhere between 11 grams and 16 grams of fiber per day, well beneath the recommended amount. Adding two kiwis to my breakfast has helped me to push this number up—one cup of kiwi fruit contains around 5g of fiber.
Eating enough fiber is linked to better blood sugar balance, improved digestion, a more varied microbiome, and lower inflammation levels. Often referred to as “roughage,” fiber is actually an indigestible carbohydrate commonly found in fruit, vegetables, beans, nuts, seeds, and grains. Soluble fiber refers to that which breaks down in water, like psyllium husk, while insoluble fiber is that which doesn’t dissolve on contact with water and helps to bulk food up as it passes through the digestive tract. Signs you’re not eating enough fiber include constipation, sluggish digestion, energy slumps, skin flare-ups, post-meal bloating, and low mood.
As well as fiber, kiwis provide “vitamin C, polyphenols, and other plant compounds that support gut health more broadly,” says Bardwell. “Eating kiwis is a small, practical habit that can make a noticeable difference within a few days for most people.” Interestingly, she says, there’s also some research linking them with better sleep because of the magnesium content.
The main case for eating kiwis if you struggle with constipation is the fruit’s high water content. “This works alongside fiber to make elimination easier,” says Bardwell. “They’re a triple threat: fiber, fluid, and digestive enzymes all working together.” This is why kiwis often outperform other fruits in bowel regularity studies, she explains.
For extra fiber, eat the skin along with the kiwi. It’s tougher than the flesh inside but contains extra fiber and is edible, regardless of its furry texture. Bardwell suggests slicing the skin-on fruit into thin “coins” to make eating the skin more palatable. If you have a sensitive stomach or struggle with eating too much fiber in one go, peeling the fruit might be better to begin with. Hitting your fiber intake is about being consistent—not perfect!
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