🥝 This Natural Fruit May Help Relieve Constipation: What the Research Shows

Constipation can leave you feeling bloated, uncomfortable and sluggish. And when it happens repeatedly, many people start looking for a simple food that can help get their bowel movements back on track.

One fruit that has attracted genuine scientific interest is kiwifruit. Research suggests that eating whole kiwifruit regularly may help people with constipation have more complete bowel movements and experience less straining. PubMed

But it is important to separate the science from the viral promise of an instant “cure.”

🥝 Why Kiwifruit May Help

Kiwifruit contains fiber and a high amount of water, and it also contains compounds that may influence digestion and intestinal movement.

In a randomized clinical trial involving adults with functional constipation or constipation-predominant IBS, eating two green kiwifruits per day for four weeks increased complete spontaneous bowel movements and improved gastrointestinal comfort compared with baseline. PubMed

Another randomized trial found that two gold kiwifruits daily improved constipation symptoms and reduced straining, with effects comparable to a fiber-matched psyllium intervention. PubMed

A review of seven randomized controlled trials involving 399 participants concluded that the evidence is promising, although the overall certainty of evidence for increasing bowel movements was relatively low. PubMed

So, while kiwifruit isn’t a guaranteed overnight remedy, there is real clinical research behind its potential role in constipation management.

🚽 How to Try Kiwifruit

If you’re generally healthy and want to include it in your diet, a simple approach is:

🥝 Option 1: Two Green Kiwifruits

Eat 2 green kiwifruits per day, ideally as whole fruit rather than turning them into a sugary drink.

You can:

Eat them with breakfast
Slice them over oatmeal
Add them to plain yogurt
Eat them as an afternoon snack
Blend them into a smoothie without added sugar

The clinical studies showing benefits generally used daily consumption over several weeks, so don’t expect a guaranteed result after one serving. PubMed

💧 Don’t Forget Water and Fiber

Kiwifruit works best as part of an overall constipation-friendly diet.

The National Institute of Diabetes and Digestive and Kidney Diseases recommends adequate fiber and fluids, with adults generally needing about 22–34 grams of fiber per day, depending on age and sex. Increasing fiber gradually can help prevent excessive bloating. Institut national du diabète et des maladies digestives et rénales

Other useful sources of fiber include:

🍐 Pears
🍎 Apples with the skin
🫘 Beans and lentils
🌾 Oats and whole grains
🥕 Vegetables
🥜 Nuts and seeds
🫐 Berries

Regular physical activity can also help bowel function. Institut national du diabète et des maladies digestives et rénales

🍑 What About Prunes?

Kiwifruit isn’t the only fruit with evidence behind it.

Prunes (dried plums) have also been studied for chronic constipation. In one comparative clinical trial, kiwifruit, prunes and psyllium all increased weekly complete spontaneous bowel movements in adults with chronic constipation. PubMed

Prunes contain sorbitol, a naturally occurring sugar alcohol that can have a laxative effect in some people.

So if you don’t enjoy kiwi, prunes can be another food-based option.

🚫 Don’t Suddenly Eat Huge Amounts

More fiber isn’t always better.

Increasing fiber very quickly can cause:

Gas
Bloating
Abdominal discomfort

Increase fiber gradually and drink enough fluids. Institut national du diabète et des maladies digestives et rénales

And if you’re already experiencing significant abdominal pain or bloating, don’t simply keep adding more and more fiber without finding out what’s causing the problem.

🚨 When Constipation Needs Medical Attention

Occasional constipation is common, but persistent constipation shouldn’t always be treated with food alone.

Speak with a healthcare professional if constipation:

Continues despite lifestyle changes
Keeps coming back
Is accompanied by blood in the stool
Causes persistent abdominal pain
Comes with unexplained weight loss
Is accompanied by persistent fatigue
Represents a sudden change in your usual bowel habits Institut national du diabète et des maladies digestives et rénales

These symptoms don’t automatically mean something serious is wrong, but they deserve proper evaluation.

🌿 A Simple Morning Routine

For people dealing with mild occasional constipation, a practical routine could look like this:

Morning:
🥝 1–2 kiwifruits
💧 A glass of water
🥣 A fiber-rich breakfast

During the day:
💧 Drink fluids regularly
🥗 Include vegetables, fruit, beans or whole grains
🚶 Take a walk or stay physically active

Bathroom routine:
🚽 Don’t ignore the urge to go.
🪑 A small footstool under your feet can make the position more comfortable and may make passing stool easier. Institut national du diabète et des maladies digestives et rénales

❤️ The Bottom Line

There isn’t one magical fruit that instantly “cleans out” your bowel.

But kiwifruit is one of the better-studied fruits for constipation, and clinical trials have found that regular consumption can improve bowel movement frequency, stool consistency and straining in some adults. PubMed

For a simple food-based approach, try two green kiwifruits a day, while also paying attention to fiber, fluids, movement and your regular bathroom routine.

And if constipation is persistent or accompanied by concerning symptoms, it’s better to investigate the cause rather than relying on a natural remedy alone.

Have you ever tried kiwi for constipation? 🥝 Did it make a difference for you? 👇

This article is for general educational purposes and does not replace personalized medical advice.