Dr. Trisha Pasricha, a gastroenterologist at Beth Israel Deaconess Medical Center in Boston, has been recommending that her patients consume two kiwis daily to improve digestion and prevent constipation. Her recommendation is based on studies that show kiwis outperform traditional fiber remedies. Pasricha’s approach is grounded in clinical experience and a growing body of scientific evidence supporting the health benefits of this fruit.
Kiwis are rich in fiber, with a single fruit containing up to eight grams, which is essential for preventing constipation and promoting regular bowel movements. This aligns with findings from the Centers for Disease Control and Prevention (CDC) that highlight the importance of fiber in maintaining digestive health. Additionally, kiwis are a good source of vitamins C, E, and K, as well as antioxidants known to protect against cancer, cardiovascular diseases, and diabetes.
One of the unique compounds in kiwis is actinidin, an enzyme that aids in protein digestion and is not commonly found in other foods. Actinidin is so effective that it is used commercially as a meat tenderizer, as Pasricha pointed out in her ‘Ask A Doctor’ column for The Washington Post. This enzyme contributes to the fruit’s ability to enhance digestive health, making kiwis a valuable addition to a diet aimed at improving gut function.
Pasricha’s recommendation is not just anecdotal; it is supported by a 2022 study that demonstrated the positive effects of two kiwis per day. The study, conducted by scientists from New Zealand, Italy, and Japan, found that participants who consumed two kiwis daily experienced more frequent and complete bowel movements, as well as a reduction in abdominal pain, indigestion, and straining during bowel movements. These findings reinforce the notion that kiwis are a superior choice compared to traditional fiber remedies such as prunes or psyllium fiber, which Pasricha noted can be less appealing to patients.
Furthermore, the benefits of kiwis extend beyond digestive health. Research from Norway in 2011 revealed that kiwi consumption may help prevent DNA breaks that could contribute to cancerous growths and reduce triglycerides, which are associated with heart attack risk. A 2023 study conducted in China also linked higher kiwi consumption with a 13% lower risk of colorectal cancer. These findings suggest that the health benefits of kiwis are not limited to digestion but also include potential cancer prevention.
Despite the promising research, Pasricha emphasizes that the health benefits of kiwis are best realized through a balanced diet rather than isolated supplements. She suggests incorporating kiwis into various meals, such as adding them to Greek yogurt with cinnamon, raw nuts, and berries, or including them in salads with lettuce, tomato, cucumbers, and avocado. Blending kiwis into protein smoothies is another convenient way to include them in the diet.
Pasricha also recommends eating kiwi at any time of the day, including as a dessert after dinner. She mentions that while the skin of the kiwi is rich in fiber, it’s not necessary to consume it for the fruit’s benefits. Ultimately, she advises consulting a healthcare professional about any persistent gut issues and maintaining a balanced diet that includes a variety of fruits, vegetables, nuts, and legumes. The growing body of scientific evidence supporting the health benefits of kiwis underscores their potential as a natural remedy for digestive and other health concerns.