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

Dr. Joseph Mercola - Take Control of Your Health

• 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