If you’re living with constipation, you know hard stools and constant discomfort can take a real toll on your daily life. You may have tried many strategies and wonder if kiwis can effectively help with constipation. The answer is: yes!
As a dietitian who helps people with IBS manage their gut symptoms and find relief from constipation, I’m always on the lookout for simple, evidence-backed strategies that can make a real difference and are easy to put into practice.
Eating two kiwis a day fits the bill perfectly! Yes, really: just two kiwis. Let me explain why this small but mighty fruit can be such a helpful tool for easing constipation.
Constipation in IBS
IBS-C is a common subtype of irritable bowel syndrome where constipation is the dominant symptom. People with IBS-C often experience:
- Fewer than three bowel movements per week
- Hard, lumpy stools and a sense of incomplete evacuation
- Straining and discomfort during bowel movements
- Abdominal bloating and pain
In people with IBS, constipation is quite prevalent, affecting almost half of all sufferers (1).
To make things worse, people who try a low FODMAP diet on their own often become even more constipated. In other words, constipation is a major issue!
Treatments for constipation
Several strategies can help with constipation, including:
- Dietary and lifestyle changes (such as eating kiwis)
- Supplements
- Over-the-counter laxatives
- Prescription medications
While medications and supplements can help, they don’t work for everyone, and they often come with unwanted side effects.
Many of the well-known remedies for constipation may worsen IBS symptoms, such as bloating and gas. Take, for example, the famous prunes. Although they can be very effective, they contain sorbitol (a FODMAP), which can trigger gas, bloating, and pain in people who are sensitive to it.
The key is to ease constipation using strategies that don’t trigger other gut symptoms.
Do kiwis help with constipation?
Come to the rescue, the humble green kiwifruit. This delicious, vitamin-C and fiber-packed fruit has been shown in several research studies to help people with IBS-C improve constipation (2,3,4).
Just eating 2 green peeled kiwis daily for 4 weeks resulted in:
- More frequent bowel movements
- Increased satisfaction with bowel habits
- More complete, spontaneous bowel movements
- Softer and easier-to-pass stools
Most importantly, kiwis have minimal side effects. In one study comparing kiwis to prunes and psyllium fiber, people who ate 2 kiwis a day had the highest satisfaction score with the treatment. That’s because they experienced significantly less bloating or gas (and no pain) compared to the groups eating prunes or taking psyllium.
What about the golden kiwi? Although most studies have used the green kiwifruit, one study also examined the effects of golden (yellow) kiwis and found them to be as effective as psyllium (5).
How long does it take for kiwis to help with constipation?
The study participants ate 2 kiwis a day for 4 weeks. But that doesn’t mean you won’t see the benefits sooner! Results are always individual, and some people may need to pair kiwis with additional strategies. Many of my clients begin to see improvements within 1-2 weeks.
Keep in mind that kiwis aren’t a magic bullet. They are a helpful piece of a larger IBS-C management puzzle that includes hydration, physical activity, toilet positioning, stress management, and a balanced, fiber-rich diet.
How do kiwis work?
How do green kiwis help with constipation? Even though we don’t know exactly how they work, there are a few good ideas:
- Kiwis have a lot of fiber, which adds bulk to your poop and makes it easier to pass.
- The fiber in kiwis is special because it’s thick and sticky and holds a lot of water. This helps make your poop softer and easier to go.
- Kiwis also have an enzyme called actinidin. It may help by sending signals to your colon to get things moving.
How many kiwis should you eat to help with constipation?
I love it when a strategy is not only effective but also practical!
The great news is that the portion of kiwis you need to eat is very reasonable and easy to incorporate into your diet. Most studies have used just 2 medium peeled kiwifruits (the equivalent of 5-6 g of fiber).
A low FODMAP fruit that’s easy on the gut
One advantage of kiwifruits is that they are low in FODMAPs. This means that they are less likely to trigger gut symptoms than other fruits that are natural laxatives. The low FODMAP serving size of kiwis (green or gold) is 2 small fruits, the same portion used in the studies mentioned above.
Unlike fruits like prunes or mangoes, often used as a remedy for constipation, which can lead to gas and bloating, kiwi tends to be gentler on the gut, making it a better choice for people with IBS.
How to add kiwis to your diet
There are many ways to eat kiwifruit. My favorite way to enjoy them is with my breakfast, just as they are. I like to cut them in half and scoop them with a grapefruit spoon. Other ideas include:
- Chopping them to top yogurt (lactose-free if needed)
- Blending them into a smoothie
- Dipping them in melted chocolate for a nutritious dessert
- As a Kiwis & Chia Pudding – where you can get additional fiber from the chia seeds (which can further help with constipation).
It’s a Wrap!
Kiwifruit is one of my favorite gut-friendly recommendations for people with IBS-C. It’s natural, safe, tasty, and supported by science. Most importantly, it empowers you to take control of your symptoms without relying on medications or expensive supplements.
If you’ve been struggling with constipation and want a simple place to start, try eating two kiwis a day for two weeks, and track how you feel. For many, it’s a game-changer.
And remember: every person and every gut is unique. If you don’t see the results you’re hoping for, or if your symptoms are more complex, working with a dietitian like me can help tailor a plan that works for you.
If you want to learn more about how I can help you find relief from constipation, as well as bloating, abdominal pain, and find a diet that works for you, book your complimentary IBS Clarity Session.
We will review your symptoms and history and discuss the best next steps for you! You will come out of this call feeling relieved and hopeful that you can take control of your IBS.
Let’s work together
Book a free IBS Clarity Call today!
Published March 7, 2022. Updated, June 24, 2025.
Antonella Dewell, MS, RDN | IBS Resolution Expert
Antonella Dewell is a registered dietitian and IBS specialist based in California. She has over 2 decades of experience working in clinical research at Stanford. Since 2018, she has been running a private practice. She helps people with IBS gain real, lasting relief from IBS symptoms in just 2-4 weeks without giving up all the foods they love, so they can stop feeling anxious around food and get back to fully enjoying food and life again.
