Forget fiber: Two kiwis a day are the key to relieving constipation, researchers say
By isabelle // 2025-10-22
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  • New dietary guidelines challenge generic high-fiber advice for constipation.
  • Experts recommend eating two to three kiwis daily for relief.
  • Kiwi's unique fiber and enzyme make it a potent functional food.
  • The guidelines also endorse specific mineral water and fiber supplements.
  • This new approach provides clear, evidence-based steps for digestive health.
If you are one of the millions of Americans battling the discomfort and frustration of chronic constipation, a powerful and natural solution may already be sitting in your fruit bowl. New dietary guidelines from the British Dietetic Association are making waves by recommending a simple, delicious, and evidence-based strategy: eat two to three kiwis daily for at least four weeks. These groundbreaking guidelines, based on an analysis of 75 clinical trials, offer a new roadmap for digestive health that challenges long-held beliefs about fiber. The comprehensive review, published in the Journal of Human Nutrition and Dietetics, marks the first major effort to create evidence-based dietary rules specifically for adults with chronic constipation. In a stunning departure from conventional wisdom, the expert panel concluded that there is a lack of strong evidence to support generic high-fiber diets for this condition. This finding directly contradicts what patients have been told for decades.

The science behind kiwi's digestive power

Instead of a blanket high-fiber approach, the guidelines promote targeted, effective foods and supplements. The humble kiwi stands out as a primary recommendation. But this is not just folk wisdom. Science explains precisely why this small fruit packs such a potent digestive punch. The fiber in kiwi has a remarkable capacity to retain water, which helps improve stool consistency and supports regular bowel movements. Furthermore, kiwi contains a unique enzyme called actinidin. Studies show that actinidin supports healthy digestion. This enzyme helps the body digest protein, potentially making food softer and easier to pass through the gut. This combination of high-water-retention fiber and a digestive enzyme makes kiwi a natural and effective functional food for gut health. The guidelines also endorse other specific interventions. They suggest drinking half a liter to one and a half liters of mineral water daily, likely due to its magnesium content. The researchers also confirmed that magnesium oxide supplements, taken at 0.5 to 1.5 grams per day, can help soften stool and increase frequency. Rye bread was another recommended food for improving bowel regularity.

The high-fiber diet myth

The most surprising takeaway, however, is the shift away from advocating for high-fiber diets. The researchers found only one high-quality trial comparing high-fiber and low-fiber diets, and it showed no benefit for constipation. People on the low-fiber diet even reported less bloating and gas. This revelation forces a re-evaluation of standard nutritional advice for this common condition. This does not mean all fiber is ineffective. The guidelines strongly recommend taking at least 10 grams daily of a fiber supplement like psyllium for constipation relief. The key is moving from a vague instruction to "eat more fiber" to a precise recommendation for a specific type of supplemental fiber, which has clearer evidence of effectiveness. For the average person struggling with digestive sluggishness, these guidelines are liberating. They provide clear, actionable steps that go beyond outdated and potentially ineffective advice. Incorporating a few kiwis into your daily routine, staying hydrated with mineral water, and considering a proven fiber supplement represent a new, evidence-backed strategy. Ultimately, these new guidelines empower individuals to take control of their digestive health with simple, natural foods. In a world saturated with processed foods and chemical laxatives, it is empowering to know that a genuine solution can be found in nature’s pharmacy. Today, it's the kiwi proving its worth in clinical trials. Tomorrow? Perhaps we'll discover that other familiar fruits harbor equally impressive—and equally overlooked—powers to heal. Sources for this article include: MedicalXpress.com FoxNews.com CNN.com
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