How Many Kiwis a Day for Constipation?

December 11, 2025 •

4 min read

Research presented at the American College of Gastroenterology’s ACG 2020 conference highlighted that consuming two kiwis daily was often better tolerated and as effective as other natural constipation remedies like prunes or psyllium husk. This sweet and tangy fruit is a nutritional powerhouse, packed with fiber, enzymes, and water-retaining properties that all contribute to healthier digestion.

Quick Summary

A daily intake of two to three kiwis, particularly the green variety, is an effective, natural approach to alleviating constipation and promoting regularity. This strategy works through a combination of dietary fiber, the digestive enzyme actinidin, and high water content, making stools softer and bulkier for easier passage.

Key Points

Daily Dosage: Clinical research recommends eating two to three kiwis per day for effective constipation relief.
Superior Variety: Green kiwis contain higher levels of fiber and the digestive enzyme actinidin, making them slightly more effective for constipation than gold kiwis.
Unique Mechanism: Kiwi helps digestion through its combination of soluble fiber (which softens stool), insoluble fiber (which adds bulk), and the enzyme actinidin (which aids protein digestion and motility).
Stool Improvement: Regular kiwi consumption is clinically proven to increase bowel movement frequency, reduce straining, and improve stool consistency.
Hydration is Critical: For kiwi's bulking effect to work, it is essential to maintain adequate fluid intake throughout the day.
Gentle on the Gut: Kiwi is generally well-tolerated and a low-FODMAP option, making it suitable for many with sensitive digestive systems, including some IBS patients.

The Science Behind Kiwi's Laxative Effect

When people ask how many kiwis a day for constipation, they are tapping into a scientifically-backed dietary approach. The effectiveness of kiwi fruit for constipation relief stems from a unique combination of its components, not just its fiber content. The fruit contains both soluble and insoluble fiber, an enzyme called actinidin, and has a high water-holding capacity, all of which work synergistically to support bowel movements.

Dual-Action Fiber Content

Kiwifruit is unique in that its fiber provides a dual benefit for digestive health. It is approximately one-third soluble fiber and two-thirds insoluble fiber.

Soluble fiber: This type of fiber dissolves in water to form a gel-like substance in the digestive tract. It absorbs water, which helps to soften the stool and make it easier to pass. This mechanism is especially helpful for preventing straining.
Insoluble fiber: This fiber adds bulk to the stool, promoting bowel regularity by stimulating the intestinal muscles to contract and move waste through the colon.

The Role of Actinidin

Beyond its impressive fiber profile, kiwi contains a powerful proteolytic enzyme called actinidin. Actinidin helps break down proteins from food, improving the overall digestion process. This can lead to faster gastric emptying and may aid laxation by stimulating receptors in the colon, reducing feelings of bloating and discomfort after meals, especially those high in protein.

Water-Holding Capacity

One of the most powerful aspects of kiwi is its ability to retain water. This high water-holding capacity, combined with its viscous fiber, helps to keep stool hydrated and soft. Studies using MRI have shown that consuming two kiwis daily increases water content in the small bowel and colon, which directly contributes to a softer stool consistency.

Green vs. Gold Kiwi for Constipation

While both green and gold kiwis offer significant digestive benefits, research suggests there are key differences, especially for those targeting constipation relief.


Feature	Green Kiwi (e.g., Hayward)	Gold Kiwi (e.g., SunGold)
Fiber Content	Higher (around 3.4g per 100g)	Lower (around 1.4g per 100g)
Actinidin Enzyme	Higher concentration and activity	Lower concentration and activity
Recommended Dose	2-3 kiwis daily	2-3 kiwis daily, but green may be more effective due to higher fiber/enzyme
Texture & Taste	Firmer, meatier texture with a tangy, zesty flavor	Softer texture with a sweeter, more tropical taste

For individuals whose primary goal is to alleviate constipation, the higher fiber and actinidin content in green kiwis may provide a more potent effect. The higher fiber content contributes more bulk, while the greater amount of actinidin aids digestion more aggressively.

Practical Recommendations for Adding Kiwis to Your Diet

For best results, integrating kiwis into your daily routine is key. Consistency is more effective than sporadic high doses.

Start with two: Begin with a serving of two kiwis per day. This is the dosage level most frequently used in clinical trials and has been proven effective for improving stool frequency and consistency within just a few weeks.
Consider the skin: For an extra fiber boost, and if you tolerate it well, wash the skin and eat it. Much of the fruit's fiber is in the skin.
Spread your intake: Some experts suggest eating kiwis throughout the day, such as one in the morning and one in the evening, rather than all at once.
Stay hydrated: For kiwis to work effectively as a bulk-forming laxative, you must maintain adequate fluid intake. The fiber needs water to absorb and bulk up.
Combine with other fiber sources: Pair your kiwi intake with other high-fiber foods, such as rye bread or psyllium, as part of a balanced, whole-foods diet.

Important Considerations

While kiwis are a gentle and effective solution for most, they are not a one-size-fits-all remedy. They are not a magic cure for severe constipation, which may require medical intervention. For individuals with specific conditions like IBS, kiwis are considered low-FODMAP, making them a safe choice compared to some other high-fiber fruits like prunes. However, those with oral allergy syndrome or other food allergies should proceed with caution. The effects of kiwi are based on short trial durations, and the long-term benefits are less known. Always consult a healthcare provider before making significant changes to your diet, particularly if you have an underlying health condition.

Conclusion

For those seeking a natural and gentle method to address constipation, consuming two to three kiwis daily is an evidence-based and effective strategy. Thanks to its dual-action fiber, the protein-digesting enzyme actinidin, and its capacity to hold water, kiwi fruit promotes bowel regularity by increasing stool bulk, softness, and frequency. Opting for the green kiwi variety may provide a slightly stronger effect due to its higher concentration of fiber and actinidin. As with any dietary change, consistency and adequate hydration are key for success. Incorporating this small, nutrient-dense fruit into your daily routine offers a simple yet powerful step towards better digestive wellness.

Frequently Asked Questions

For constipation, green kiwis are typically recommended over gold kiwis. The green variety contains more fiber and a higher concentration of the protein-digesting enzyme actinidin, which both contribute more significantly to bowel regularity.

Studies show that consistent consumption of two to three kiwis daily can improve bowel movement frequency and consistency within just a few weeks, with some trials showing significant effects in as little as four weeks.

For an additional fiber boost, you can eat the kiwi skin. Much of the fruit's fiber is located in the skin, which is safe to eat after a thorough wash. However, eating it peeled is also effective.

Yes, kiwis are considered a low-FODMAP fruit and are generally well-tolerated by people with constipation-predominant Irritable Bowel Syndrome (IBS-C). They are less likely to cause bloating and gas compared to high-FODMAP options like prunes.

It is not necessary to eat all your kiwis at once. You can spread your intake throughout the day. For example, some experts suggest consuming one in the morning and one in the evening.

Clinical trials have shown that kiwis can be as effective as prunes or psyllium husk for improving constipation symptoms, with some studies indicating that kiwis result in fewer adverse side effects, such as gas and bloating.

Introducing a new source of fiber can sometimes cause temporary gas or bloating. It is best to start gradually. Additionally, individuals with specific allergies, like oral allergy syndrome, should be cautious.