If you’ve been feeling a bit sluggish in the digestive department of late, you’ll be able to attest to how frustrating it is. But according to new research, there’s a simple solution that could help get things moving again – and it’s not prune juice.
The study, published by King’s College London and endorsed by the British Dietetic Association, has identified specific foods that can help manage chronic constipation, with kiwifruit topping the list.
Using data from more than 75 clinical trials, they found that eating kiwifruit daily can support more regular bowel movements and improve stool consistency, without the need for medication.
“Chronic constipation can have a huge impact on someone’s day-to-day life,” said Dr Eirini Dimidi, lead author and Reader in Nutritional Sciences at King’s College London.
“For the first time, we’ve provided direction on what dietary approaches could genuinely help, and which diet advice lacks evidence.”
For years, people with constipation have been told to eat more fibre, but the research team found that blanket advice may not be as effective as once thought.
“Eating a high-fibre diet offers many benefits to overall health and has been a go-to recommendation for constipation. However, our guidelines found that there simply isn’t enough evidence to suggest it actually works in constipation specifically. Instead, our research reveals some new dietary strategies that could indeed help patients.”
Those strategies include increasing your intake of kiwifruit, rye bread and high mineral-content water – all of which showed stronger evidence for improving symptoms than general fibre advice alone.
Research participants typically ate one to two kiwifruits daily, which you can easily slice into yoghurt, oats or a smoothie. Consistency is key – eating it every day may be more beneficial than the occasional serve.
This is largely thanks to actinidin, a natural enzyme found in kiwifruit that helps break down proteins and support digestion. In addition to this, they also deliver a good dose of both soluble and insoluble fibre, which can help promote bowel regularity and support gut health.
While the results are promising, researchers noted that the overall quality of evidence in existing constipation studies remains low, and more robust trials are needed.
Still, if you’re looking for a cost-effective, easy way to keep your digestion ticking along, it’s worth a shot.
Other health benefits of kiwifruit
Boosts vitamin C: One kiwifruit provides more vitamin C than an orange, helping to strengthen the immune system and support collagen production for healthy skin.
Acts as a natural antioxidant: High levels of antioxidants like vitamin C and E help protect cells from free radical damage.
Supports heart health: The combination of fibre, potassium and antioxidants can help maintain healthy blood pressure and cholesterol levels.
May improve sleep: Studies suggest kiwifruit may promote better sleep quality, thanks to its serotonin and antioxidant content.
Hydrating and low in calories: With a high water content and low kilojoule count, kiwifruit is a refreshing and guilt-free addition to your breakfast bowl.
