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Forget prunes: Popular green fruit shows promise for constipation relief
A review suggests that eating two fresh green kiwis a day for about four weeks may ease constipation and improve digestive comfort. The findings matter because kiwi could offer a food-based option for people with constipation or IBS-C, although it was not shown to work better than other treatments.
The review covered 33 earlier studies and reports. In one trial, participants with constipation had about 1.5 more complete bowel movements per week, while those with IBS-C had about 1.7 more; kiwi, psyllium and prunes all helped in a separate US trial. Researchers suggest the fruit’s fibre, water and sorbitol may work together, but the evidence is stronger for fresh green kiwi, and longer-term benefits remain uncertain.
In short
- Two green kiwis a day may ease constipation.
- One trial found 1.5 to 1.7 more weekly bowel movements.
- Longer-term effects and other kiwi forms remain unclear.
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The strongest fair case each way — we don't pick a winner.
The case for
Two fresh green kiwis a day may offer a practical, food-based way to ease constipation and digestive discomfort, with trials reporting more complete bowel movements among people with constipation or IBS-C. Kiwi’s fibre, water and sorbitol may work together, and some people may find it an appealing option to try as part of their diet.
The case against
The evidence does not show that kiwi works better than established alternatives: a trial found benefits from kiwi, psyllium and prunes, and the review’s findings do not establish which is best for an individual. The evidence is strongest for fresh green kiwi, while longer-term benefits and the size and reliability of the effect remain uncertain.
Explained simply
Constipation means having bowel movements less often than usual, or finding them difficult to pass. Irritable bowel syndrome with constipation (IBS-C) is a form of IBS in which constipation is a main symptom; IBS can also cause abdominal pain and changes in bowel habits.
Fibre helps add bulk to stools, while water helps keep them soft. Green kiwis contain fibre and water, as well as sorbitol, a natural sugar that can affect digestion. Psyllium, a fibre supplement, and prunes are other options studied for constipation.
Kiwi is being considered as a food-based way to support bowel regularity. Research has examined it alongside other approaches, but results may vary between people, and evidence about lasting effects is limited.