Eating Kiwis Daily Can Relieve Constipation, Says New UK Medical Guidance

Doctors in the UK have been given new evidence-based guidance suggesting that eating several kiwi fruits a day can significantly relieve constipation — and may even work better than simply increasing fibre intake.

The updated advice, produced by King’s College London (KCL) and published in the Journal of Human Nutrition & Dietetics, recommends focusing on fruits and fluids first instead of immediately turning to probiotics or complex fibre diets.

Lead researcher Dr Eirini Dimidi, a reader in nutritional sciences at KCL, says that people struggling with constipation should start with simple dietary changes:

“Eating two to three kiwis a day or 8–10 prunes can make a real difference,” she explains.

Kiwis work because their natural fibre increases stool volume and stimulates bowel contractions, while their high water content softens stools. Dr Dimidi adds that both peeled and unpeeled kiwis are effective, and there’s no harm in keeping the skin on for extra fibre.

The guidance also highlights that mineral water is more effective than tap water for easing constipation, due to its higher magnesium levels, which have a mild laxative effect. Magnesium oxide supplements were also shown to reduce bloating, abdominal pain, and straining — common symptoms among chronic sufferers.

While probiotics can help some individuals, researchers note that scientific evidence for many strains remains limited.