A leading gastroenterologist from Harvard Medical School is highlighting a simple yet powerful way to support your digestive system: adding not just one but two kiwis to your daily diet. In an article published by The Washington Post, Dr Trisha Pasricha, an instructor of medicine at Harvard, explained that kiwis are packed with fiber and nutrients that can help maintain regular bowel movements and naturally ease digestive issues.
Dr Pasricha points out that a single kiwi provides more than 80 percent of an adult’s daily vitamin C needs, along with two to four grams of fiber, plus beneficial antioxidants like vitamins E and K. A key component is an enzyme called actinidin, which helps break down proteins and supports smoother digestion — something found in only a few foods.
Referencing a 2022 clinical trial, Dr Pasricha noted that people who ate two green kiwis daily for four weeks had more complete and frequent bowel movements, averaging one to two extra trips to the bathroom each week. For those struggling with constipation, kiwi consumption improved abdominal discomfort and reduced straining.
Another study published in The American Journal of Gastroenterology in June 2023 backed up these findings, showing that eating two kiwis daily significantly improved stool consistency and overall gut comfort for people dealing with constipation and IBS-C.
Other health experts like Dr Kunal Sood have also praised the humble kiwi for its digestive and immune system benefits. And if you’re wondering about the peel — Dr Pasricha reassures you don’t need to eat it to enjoy the gut health perks.
As always, this advice is not a substitute for medical guidance — speak with your healthcare provider before making major changes to your diet.