Struggling with hard stools, bloating, or going days without a comfortable bowel movement? You’re not alone — chronic constipation affects up to 16% of adults worldwide, and most people want safe, drug-free solutions.
In 2025, the strongest clinical evidence now points to one simple, delicious food: green kiwi fruit.
Two kiwis a day (with the on or off) consistently outperforms psyllium (Metamucil), matches or slightly edges prunes, and causes far fewer side effects than traditional supplements.
Here’s exactly why kiwi has become the #1 recommended natural remedy for constipation — backed by the latest high-quality trials and clinical guidelines.
The information in this article is for general educational and informational purposes only and is based on publicly available, peer-reviewed research.
Table of Contents
Why Kiwi Fruit Works Better Than Most People Realise
A single medium green kiwi (about 75 g) delivers:
- 2–3 g of mixed soluble and insoluble
- Actinidin — a natural enzyme that helps break down proteins in the gut
- High water content (85%) that softens stool
- Prebiotic compounds that feed beneficial bacteria
Unlike many high-fiber foods that can worsen bloating (beans, bran, prunes in large amounts), kiwi is low in fermentable carbs (FODMAPs), making it gentle on sensitive guts.
The Latest Clinical Evidence (2023–2025)
1. 2023 International Multicentre RCT
Two green kiwis daily increased complete spontaneous bowel movements by >1 per week versus psyllium, with statistically superior results (p=0.003). → Gearry et al., American Journal of Gastroenterology, 2023 https://pubmed.ncbi.nlm.nih.gov/36537785/
2. 2021 Head-to-Head U.S. Trial (kiwi vs prunes vs psyllium)
All three worked, but fresh kiwi had the highest patient satisfaction score and the lowest reports of bloating and gas. → Chey et al., American Journal of Gastroenterology, 2021 https://pubmed.ncbi.nlm.nih.gov/34074830/
3. 2025 British Dietetic Association Evidence-Based Practice Guidelines
Strong recommendation: “Two green kiwifruits daily should be considered as a first-line dietary intervention for adults with chronic constipation.” → Dimidi et al., Journal of Human Nutrition and Dietetics, 2025 https://pubmed.ncbi.nlm.nih.gov/41081513/
4. 2024 Systematic Review & Meta-Analysis of Dietary Interventions
Kiwifruit showed the most consistent improvements in stool frequency and consistency among whole-food interventions. → van der Schoot et al., Alimentary Pharmacology & Therapeutics, 2024 https://pubmed.ncbi.nlm.nih.gov/37905980/
How Many Kiwis Should You Eat (and How)?
| Protocol (proven in trials) | Number of kiwis | Expected timeline for relief |
|---|---|---|
| Standard evidence-based dose | 2 medium green kiwis daily (with or without) | Noticeable softening in 3–7 days; full rhythm in 2–4 weeks |
| Mild cases or maintenance | 1 kiwi daily | Works for many within 1–2 weeks |
| Severe or long-standing | 3 kiwis daily (used safely in trials) | Faster results, still well tolerated |
Best Ways to Eat Kiwi for Maximum Relief
- Morning ritual — Eat 2 kiwis on an empty stomach (15–30 minutes before breakfast).
- With — The fuzzy triples the content and is perfectly edible after a gentle wash (most trial participants peeled them, but-on is fine).
- Nighttime option — 30–60 minutes before bed to stimulate morning bowel movements.
- Smoothie — Blend with spinach, yogurt, and a little water (adds probiotics without extra gas).
Who Benefits the Most?
- Adults with chronic idiopathic constipation
- IBS-C (constipation-predominant irritable bowel syndrome)
- Older adults (60+) who often have slow transit
- People wanting to reduce or stop laxatives
- Anyone who gets bloated from prunes or psyllium
Safety & Side Effects
Kiwifruit is extremely well tolerated. The most common “side effect” reported in trials? Mild loosening of stool — exactly what most people want! Rare allergic reactions can occur (especially in people allergic to latex or birch pollen), but this affects <1% of adults.
Sample 7-Day Kiwi Constipation Relief Plan
| Day | Breakfast add-on | Evening add-on |
|---|---|---|
| 1–7 | 2 green kiwis (peeled or-on) first thing in the morning | Optional 1 kiwi 30 min before bed if no morning movement |
When to See a Doctor
Seek medical advice if you have:
- Blood in stool
- Unexplained weight loss
- Severe abdominal pain
- No bowel movement for >7 days despite dietary changes
The Bottom Line
The evidence is now clear and consistent: two green kiwis a day is one of the safest, most effective, and best-tolerated natural remedies for constipation — backed by multiple high-quality RCTs and current clinical guidelines.
How many kiwis should I eat a day for constipation?
Clinical trials show 2 medium green kiwis daily is the evidence-based dose that significantly complete bowel movements within 1–4 weeks.
Is it to eat kiwi with or without for constipation?
Both work excellently. Eating the triples the content, but most trial participants peeled them and still saw excellent results.
Does kiwi work than prunes or psyllium?
Head-to-head trials show kiwi and prunes are roughly equal, but kiwi causes less bloating and has higher patient satisfaction scores.
