Finding simple strategies that actually work for constipation often feels like a struggle. The good news is that kiwifruit offers a natural and low FODMAP way to help get your bowels moving again.
Let’s explore how this fuzzy little fruit can support regular digestion, what the research says, and how to enjoy it if you’re on a low FODMAP diet.
Why Kiwifruit Can Help with Constipation
Kiwifruit has received growing attention for its ability to relieve constipation, and research supports its benefits. Studies have shown that regularly eating green kiwifruit can improve stool consistency and increase the frequency of bowel movements in people with IBS-C, which refers to constipation-predominant IBS. Even better, these benefits typically occur without triggering bloating or excess gas, which makes kiwifruit a gentle and effective option for many people with IBS.
What Makes Kiwifruit So Helpful For Constipation?
There are two key reasons why kiwifruit is so helpful for constipation.
A Unique Blend of Fibre
Kiwifruit contains both soluble and insoluble fibre. The insoluble fibre adds bulk to your stool and helps it move through your digestive tract, while the soluble fibre softens the stool and makes it easier to pass. This combination is particularly helpful for people who struggle with sluggish bowels.
Natural Digestive Enzymes
Green kiwifruit contains a natural enzyme called actinidin. This enzyme helps break down protein in the stomach and may also stimulate the movement of the digestive tract (this is called gut motility). This mild motility support can be particularly helpful for people dealing with constipation. Gold kiwifruit contains less actinidin than green, which means green kiwifruit may be more effective when it comes to easing constipation symptoms.
How Much Kiwifruit Can You Eat on the Low FODMAP Diet
If you are following the low FODMAP diet, you can enjoy up to two small kiwifruit per serve. This amount is generally well tolerated by people with IBS. Just be aware that larger servings can contain higher levels of FODMAPs, check the Monash University FODMAP Diet App for more information.
In clinical studies, people who saw improvements in constipation typically ate 2 green kiwifruit each day, often in the morning with breakfast or as a snack.
What If You Have Diarrhoea?
While kiwifruit is helpful for constipation, it might not be the best choice if you’re currently experiencing diarrhoea. The fibre and digestive-stimulating effects that make it so useful for constipation could make diarrhoea worse or increase urgency. We suggest trying kiwifruit and seeing how you respond. Some people may find they need to limit their intake, others might feel best only having it a couple of times per week, and others can enjoy it daily.
Gold vs Green Kiwifruit: Which Is Better?
Both gold and green kiwifruit have low FODMAP servings, however, they have slightly different nutrition profiles:
- Green kiwifruit contains more fibre and more actinidin—the digestive enzyme that helps promote motility—making it the better option for relieving constipation.
- Gold kiwifruit is sweeter and softer, but it contains less fibre and less actinidin.
So, if constipation relief is your goal, green kiwifruit is the way to go. If you experience diarrhoea then you might find you tolerate gold kiwifruit better.
Do You Need to Eat the Skin?
Eating the skin of kiwifruit can help boost your fibre intake, especially the insoluble fibre that supports bowel regularity. The skin is edible, but it does have a fuzzy texture that not everyone enjoys. If you do not like the texture, it is perfectly fine to peel the fruit. You will still get many of the digestive benefits from the inner flesh.
Low FODMAP Food Ideas Using Kiwifruit
Kiwifruit is not only a digestive helper but also a versatile ingredient. Here are some easy ways to add it to your low FODMAP meals and snacks:
Kiwifruit and Lactose-Free Yoghurt Parfait
Layer sliced green kiwifruit with lactose-free yoghurt and a sprinkle of low FODMAP granola for a refreshing breakfast or snack.
Overnight Oats with Kiwifruit
Combine rolled oats with chia seeds, lactose-free milk or almond milk, and top with sliced green kiwifruit in the morning. You can add a drizzle of maple syrup for sweetness.
Kiwifruit Smoothie
Try our kiwifruit, banana and passionfruit smoothie. It’s a fan favourite with our followers.
Kiwifruit and Cucumber Salad
Toss sliced green kiwifruit with cucumber, baby spinach, mint, and a light dressing made from olive oil and lemon juice for a fresh and fibre-rich salad.
Simple Fresh Snack
Enjoy two peeled green kiwifruit on their own or pair them with a small handful of low FODMAP nuts such as pecans, macadamia, almonds (yes, these do have a low FODMAP serving size) or walnuts for a balanced fibre and protein snack.
Many people find kiwifruit is just one piece of the puzzle. If you’re tired of constipation, bloating, or unpredictable symptoms, the FODMAP Made Easy program can help you get lasting relief. With expert dietitian support, structured meal plans, and troubleshooting classes, you’ll finally know what to eat without the guesswork.
👉 Learn more about FODMAP Made Easy
Final Thoughts
Kiwifruit is a gentle and natural way to support healthy digestion and regular bowel movements. For people with IBS who are following the low FODMAP diet, green kiwifruit in particular can be a helpful tool for managing constipation without triggering unwanted symptoms.
References:
Gearry, R., Fukudo, S., Barbara, G., Kuhn-Sherlock, B., Ansell, J., Blatchford, P., Eady, S., Wallace, A., Butts, C., Cremon, C., Barbaro, M. R., Pagano, I., Okawa, Y., Muratubaki, T., Okamoto, T., Fuda, M., Endo, Y., Kano, M., Kanazawa, M., Nakaya, N., Nakaya, K., & Drummond, L. (2023). Consumption of 2 green kiwifruits daily improves constipation and abdominal comfort—Results of an international multicenter randomized controlled trial. The American Journal of Gastroenterology, 118(6), 1058–1068. https://doi.org/10.14309/ajg.0000000000002124
Bayer, S. B., Heenan, P., Frampton, C., Wall, C. L., Drummond, L. N., Roy, N. C., & Gearry, R. B. (2022). Two Gold Kiwifruit Daily for Effective Treatment of Constipation in Adults—A Randomized Clinical Trial. Nutrients, 14(19), 4146. https://doi.org/10.3390/nu14194146
Richardson, D. P., Ansell, J., & Drummond, L. N. (2018). The nutritional and health attributes of kiwifruit: A review. European Journal of Nutrition, 57(7), 2659–2676. https://doi.org/10.1007/s00394-018-1627-z
Kaur, L., Boland, M., et al. (2022). Actinidin in green and SunGold kiwifruit improves digestion of alternative proteins: An in vitro investigation. Foods, 11, 2739. https://doi.org/10.3390/foods11182739
Leave a Reply