Kiwi for Constipation — How Many to Eat, How Fast It Works, and Who It's For

Dr. Joseph Mercola - Take Control of Your Health

Briana Mercola

Health & Fitness, Health, Alternative Health

4.6 • 1.5K Ratings

🗓️ 11 November 2025

⏱️ 7 minutes

🔗️ Recording | iTunes | RSS

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Summary

Whole kiwifruit, especially the green variety, is now recognized as one of the few foods with strong clinical evidence for relieving chronic constipation when eaten daily
The most effective intake is two kiwifruits per day, maintained consistently for two to four weeks; this amount supports measurable improvement in stool softness and frequency without the side effects of stimulant laxatives
Kiwi works through a unique combination of water-holding fiber and the enzyme actinidin, which together enhance digestion, hydration, and intestinal motility for smoother, more regular elimination
People with infrequent or difficult bowel movements often find kiwi easier to stick with than prunes or psyllium because of its taste, texture, and natural sweetness, helping them stay consistent long enough to see results
For best results, begin with a three-day at-home trial — one kiwi with breakfast and one with dinner — track your comfort and bowel pattern, and continue for four weeks if improvement begins within the first few days

Transcript

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0:00.0	Are you tired of straining, feeling bloated, or wondering if regularity will ever feel regular again?
0:07.0	Welcome to Dr. Mercola's cellular wisdom. Stay informed with quick, easy-to-listen summaries of our latest articles, perfect for when you're on the go. No reading required.
0:17.0	Subscribe for free at Mercola.com for the latest health insights.
0:25.9	Hello and welcome to Dr. Mercola's cellular wisdom. I'm Ethan Foster.
0:31.0	Today we're unpacking a simple, evidence-backed habit for chronic constipation.
0:37.3	Whole kiwi fruit. We'll cover how many to eat, how fast it tends to work, and who should consider it first based
0:38.6	on recent guideline-level research.
0:41.0	I'm Alara Sky.
0:42.6	The short answer is clear.
0:45.2	Two whole green kiwi fruits per day, kept up for two to four weeks, is the most studied intake.
0:52.0	Multiple randomized trials and new dietary guidelines endorsed by the British
0:56.1	Dietetic Association, identify green kiwi as one of the few foods with robust benefits for
1:01.8	easing chronic constipation when you stay consistent. The rhythm matters as much as the dose.
1:07.6	You start with one ripe green kiwi at breakfast and another with lunch or dinner.
1:12.6	Drink one to two glasses of water with each meal to support stool hydration. Track your pattern
1:18.1	using a quick daily log, frequency comfort, and stool form so you can judge change objectively
1:24.1	instead of guessing. Results can begin within days, then consolidate by weeks two to four.
1:30.4	In a controlled trial using the two-kiwi routine, adults with functional constipation or
1:35.4	IBSC reported about 1.5 to 1.7 more complete bowel movements per week, along with less
1:42.4	straining and less bloating.
1:46.2	The benefit comes without the stimulant side effects common to laxatives. What gives Kiwi that edge? Two medium green Kiwi fruits
1:52.8	deliver roughly six grams of total fiber with strong water holding capacity. That gel-like matrix
	...

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