Do Kiwis Speed Up Digestion? The Science Behind This Gut-Friendly Fruit

December 24, 2025 •

2 min read

According to numerous clinical trials, consuming two kiwifruits daily is linked to more frequent and softer bowel movements, demonstrating its ability to speed up digestion. This small fruit packs a powerful punch, leveraging its rich nutritional profile to improve digestive comfort for many people.

Quick Summary

Kiwis aid digestion through a unique combination of fiber and the enzyme actinidin, which help break down proteins and improve bowel regularity. Studies show that consuming kiwifruit can significantly increase stool frequency, soften consistency, and reduce digestive discomfort and bloating.

Key Points

Dual Action: Kiwis accelerate digestion through two main mechanisms: a balanced mix of soluble and insoluble fiber and the protein-digesting enzyme, actinidin.
Fiber Power: The fruit's high fiber content, particularly its insoluble fiber, adds bulk to stool and helps retain water, leading to softer, more regular bowel movements.
Actinidin's Role: The unique enzyme actinidin assists in breaking down proteins in the stomach, which can help speed up gastric emptying and reduce bloating, especially after high-protein meals.
Clinically Proven: Clinical studies have demonstrated that regular kiwi consumption significantly increases stool frequency and improves consistency in individuals with and without constipation.
Gentle and Effective: Kiwis are often better tolerated than other digestive aids like prunes or psyllium, causing less gas and bloating, and are also low in FODMAPs.
Enhanced Comfort: The combined benefits of improved protein digestion and regularity lead to a reduction in overall digestive discomfort and abdominal pain.

The Dual Action: Fiber and Actinidin

Kiwis enhance digestive health primarily through their fiber content and the enzyme actinidin. This combination supports better gut function.

The Role of Dietary Fiber

Kiwis contain both soluble and insoluble fiber, which work together to improve bowel movements. Soluble fiber absorbs water to soften stools and feeds beneficial gut bacteria, while insoluble fiber adds bulk to help waste move through the digestive tract.

The Impact of Actinidin

Actinidin, a unique enzyme found in kiwifruit, specifically helps in the digestion of proteins. Research suggests actinidin can break down food proteins more effectively than the body's own enzymes, which can speed up stomach emptying and reduce bloating, especially after consuming protein-rich meals.

Scientific Evidence Supporting Kiwi's Digestive Benefits

Studies confirm the positive effects of kiwi on digestion. For example, consuming two kiwis daily has been shown to increase small bowel and colonic water content, leading to more frequent and softer stools. A trial also indicated that kiwis caused fewer side effects compared to prunes or psyllium in patients with chronic constipation.

Kiwi vs. Other Digestive Aids

Comparing kiwifruit to other digestive aids reveals its unique advantages:


Feature	Kiwifruit	Psyllium Husk	Prunes
Mechanism of Action	Contains fiber and actinidin.	Primarily bulking fiber.	Contains fiber and sorbitol.
Symptom Relief	Improves frequency, consistency, and reduces bloating with good tolerance.	Effective for regularity but can cause gas and bloating.	Effective for regularity but may cause more adverse side effects.
Nutrient Profile	Rich in vitamins and antioxidants.	Limited nutritional value.	Moderate nutritional value.
Flavor Profile	Sweet and slightly tart.	Often tasteless or artificially flavored.	Very sweet.

The Gut-Friendly Composition

The overall composition of kiwifruit, including its high water content, contributes to healthy bowel movements. Additionally, kiwis are low in FODMAPs, making them suitable for individuals with sensitive digestive systems or IBS.

How to Incorporate Kiwi into Your Diet

For optimal digestive benefits, consuming two kiwifruits daily is recommended. They can be eaten on their own, added to smoothies, or enjoyed with protein-rich meals to aid digestion.

Conclusion: A Natural Boost for Digestive Health

Kiwis are effective at speeding up digestion, supported by scientific evidence highlighting the benefits of their fiber and actinidin content. Studies show regular consumption improves bowel movement frequency and stool consistency, alleviating symptoms like bloating and constipation.

Frequently Asked Questions

Studies show that consuming two kiwifruits daily can significantly improve bowel movement frequency and stool consistency within just four weeks for many people. The effects may be noticeable even sooner, though consistency is key for sustained relief.

Both green and gold kiwifruits offer digestive benefits due to their fiber content. However, green kiwis (Hayward) generally contain higher levels of the enzyme actinidin and more fiber than gold kiwis (SunGold), potentially making them slightly more effective for speeding up protein digestion and promoting regularity.

The skin of a kiwi contains additional fiber, folate, and antioxidants. While eating the skin can increase the fruit's nutritional value and fiber content, studies on its digestive benefits have shown positive results even when the fruit is consumed without the skin.

Yes, kiwis can help reduce bloating. The fiber promotes regular bowel movements, preventing gas buildup, while the enzyme actinidin aids in breaking down proteins, which can help alleviate discomfort and bloating associated with heavy, protein-rich meals.

Kiwis are considered a low-FODMAP fruit, making them a well-tolerated option for many individuals with Irritable Bowel Syndrome (IBS). Studies specifically involving IBS-C patients have shown that daily consumption of two kiwis can improve bowel function and reduce discomfort.

Based on clinical research, consuming two kiwifruits per day is a recommended and effective dose for improving digestive health and relieving constipation.

While kiwis can be enjoyed at any time, eating them with or after a protein-rich meal can maximize the effect of the enzyme actinidin on protein digestion, potentially reducing post-meal bloating and discomfort.