November 11, 2025

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

7 minutes

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

...more

By Dr. Mercola

4.6

14871,487 ratings

November 11, 2025

7 minutes

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

...more