Kiwi Power: How This Small Fruit Can Supercharge Your Gut Health

When we think of superfoods, kiwi might not be the first to come to mind—but it should be. This small, vibrant green or golden fruit is bursting with nutrients and may just be your digestive system’s best-kept secret. Not only does a single kiwi deliver more than 80% of your daily vitamin C needs, but it also provides two to four grams of fiber, along with essential nutrients like vitamins E and K, plus a host of powerful antioxidants and phytochemicals.

But what truly sets the kiwi apart is an enzyme called actinidin, which is found in only a handful of fruits, including mango and pineapple. Actinidin helps break down proteins and support digestion, so effectively that it’s even used in the food industry as a natural meat tenderizer. This means that when you enjoy a kiwi, you’re not only boosting your vitamin intake—you’re also giving your digestive system a natural assist.

Still, does eating kiwi really translate to real-life digestive benefits? A compelling 2022 randomized controlled trial says yes. Conducted by scientists in New Zealand, Italy, and Japan, the study set out to measure the effects of kiwi consumption on gut health. Participants were asked to eat two green kiwis a day for four weeks. The results were impressive: individuals had more complete bowel movements and, on average, pooped one to two more times per week.

But the benefits didn’t stop there.

For participants who struggled with constipation, the improvements were even more dramatic. They reported less abdominal discomfort, reduced indigestion, and less straining during bowel movements. Remarkably, kiwis outperformed psyllium, a commonly used fiber supplement, in several categories. And perhaps most notably, those who ate kiwis reported a noticeable improvement in overall quality of life.

While the study was funded by a kiwifruit marketer, its design and methodology were rigorous, and the results were clear: kiwis have a meaningful impact on digestive health.

So, if you’re dealing with occasional digestive issues—or simply want to support your gut in a natural, tasty way—kiwi might just be the superfruit you’re missing. Try adding two to your morning routine, slicing them into a salad, or blending them into a smoothie. Your digestive system will thank you.

Bottom line? Sometimes the best medicine comes not from a bottle, but from nature. And in this case, it’s small, green (or gold), and surprisingly powerful.