Green Kiwi May Outperform Prunes for Constipation Relief
A large review of 33 clinical trials suggests that green kiwifruit may work better than prunes at easing constipation — and the reason why is worth knowing.
Most people reach for prunes when things slow down in the digestive department. It's the classic remedy, and it does work. But a new analysis of dozens of clinical trials suggests there may be a better option sitting in your produce aisle: the humble green kiwi.
What the Research Found
A systematic review and meta-analysis published in the American Journal of Gastroenterology pooled data from 33 randomized controlled trials examining dietary interventions for constipation. The researchers looked at how different foods and supplements affected stool frequency, consistency, and overall digestive comfort.
Green kiwifruit came out ahead of prunes on several key measures, including how often people had bowel movements and how much straining was involved. The review is one of the largest of its kind to compare these two commonly recommended options head to head.
It's worth noting that most individual trials in this kind of review vary in size, duration, and study population, so no single finding should be taken as the final word. That said, the consistency of results across dozens of trials adds weight to the findings.
Why Kiwi? Here's What Makes It Different
Green kiwifruit contains a unique combination of two things your gut loves: a specific type of dietary fiber called pectin, and a natural enzyme called actinidin.
Actinidin helps break down proteins in the digestive tract, which may speed up how quickly food moves through your system. This one-two punch of fiber plus a digestive enzyme is something prunes don't offer in the same way.
Prunes work largely through their fiber content and a naturally occurring sugar alcohol called sorbitol, which draws water into the colon. Both approaches have merit, but the kiwi's enzyme activity may give it an edge for some people.
Who This Matters Most For
Constipation becomes more common as we age. Slower gut motility, less physical activity, certain medications, and reduced fluid intake all play a role. For adults over 40, finding reliable, food-based strategies for digestive health is a practical and worthwhile goal.
People managing irritable bowel syndrome with constipation (IBS-C) have also been studied in kiwi research, with some trials showing improvements in both stool frequency and abdominal comfort. If you have IBS or another digestive condition, it's always a good idea to talk with your doctor before making significant changes to your diet.
How to Add Kiwi to Your Routine
The amount used in many kiwi studies is two green kiwis per day, eaten with the skin on or off. The skin is edible and adds extra fiber, though it takes some getting used to.
- Slice two green kiwis and eat them in the morning or as a snack
- Add them to a smoothie with yogurt and a handful of spinach
- Dice them into oatmeal or a fruit salad
- Try eating them with the skin on for a fiber boost — just give them a good wash first
Prunes are still a solid, evidence-backed option if kiwi isn't your thing. Two to three prunes a day, or a small glass of prune juice, remains a reasonable starting point for mild constipation.
A Note on Over-the-Counter Options
Many people turn to laxatives when constipation strikes, and there's a time and place for that. But frequent reliance on stimulant laxatives can become a habit that makes it harder for your body to go naturally on its own. If you find yourself needing help most days, that's a conversation worth having with your doctor to rule out an underlying cause.
The Bottom Line
A review of 33 clinical trials suggests that green kiwifruit may be more effective than prunes at relieving constipation, thanks to a combination of pectin fiber and the digestive enzyme actinidin. Try adding two green kiwis a day to your routine and see how your body responds — it's a simple, low-risk swap with solid science behind it. And if digestive issues are persistent or disruptive, check in with your doctor.
