Constipation relief may be as simple as eating two kiwis a day, new science suggests. Studies from King’s College London and other researchers highlight kiwifruit’s effectiveness for chronic constipation, making it a promising, naturally based remedy. 

In a controlled clinical trial, participants who ate two green kiwifruits daily experienced a significant increase in complete spontaneous bowel movements (CSBMs), along with softer stool consistency and reduced abdominal discomfort.  The effects were comparable to using psyllium, a well-known fiber supplement.

Scientists believe kiwi’s benefits come from its fiber content, which helps add bulk and water to stool. The fruit also contains an enzyme called actinidin, which may boost digestion by breaking down proteins more efficiently. Further research even shows that fermented gold kiwis can improve gut motility in both animals and humans. Meanwhile, kiwi berries (a smaller variety of kiwi) were found in a separate study to increase stool water content and improve defecation patterns in mice.