Irritable bowel syndrome (IBS) can cause a variety of gastrointestinal symptoms. If you live with irritable bowel syndrome with constipation (IBS-C), eating kiwifruit may help relieve some of your symptoms.
Irritable bowel syndrome (IBS) is one of the most commonly diagnosed gastrointestinal (GI) conditions with symptoms like abdominal pain, bloating, diarrhea, and constipation.
If you have IBS with constipation, IBS-C may be diagnosed. But if you have IBS with diarrhea, you may have IBS-D. If you have mixed symptoms, your doctor might diagnose IBS-M.
Dietary changes can help manage IBS, but some foods may be especially helpful. If you have IBS-C, for example, adding kiwifruit to your diet may help ease certain symptoms.
Kiwifruit, often called just “kiwi,” are oval-shaped fruits with a bright green or golden interior and fuzzy brown skin on the outside. They have tiny black seeds and can range in flavor from tart to sweet.
Read on to learn more about how kiwifruit may help with IBS-C.
Kiwifruit may be helpful for some people with IBS-C due to its high fiber content, low FODMAP score, laxative effect, and natural prebiotics.
High fiber foods help keep stool softer, making it easier to pass. Kiwifruits have both soluble and insoluble fiber, which can help add volume while promoting water retention in the colon to soften stool and prevent constipation. (Remember to drink plenty of water to support your fiber intake.)
As a low FODMAP food in moderation, kiwifruit is naturally low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) — short-chain carbohydrates that can be difficult to digest, causing bloating, pain, and abdominal discomfort.
The fruit also contains the enzyme actinidin, which aids in digestion and can promote bowel movements like a natural laxative.
Kiwifruit is a source of prebiotics, a type of dietary fiber that feeds the beneficial bacteria in your gut microbiome. Prebiotics help support your digestion, immune function, and overall health.
According to a rodent study from 2021, prebiotics from kiwifruit may help reduce intestinal barrier damage and inflammation due to their capacity to influence the gut microbiome.
A review from 2023 indicates that in humans, consuming freeze-dried green kiwifruit rapidly increases the beneficial gut microbiome bacteria Lactobacillus and Bifidobacterium while decreasing Clostridium and Bacteroides, bacteria that can contribute to inflammation and diarrhea when in a state of overgrowth.
That doesn’t mean kiwifruit is right for everyone with IBS. If you have IBS-D, for example, the insoluble fiber in kiwifruit and its natural laxative effect may contribute to feelings of urgency or frequency of bowel movements.
A growing body of research supports the consumption of kiwifruit among people with constipation and conditions like IBS-C, but more long-term research is necessary before kiwifruit becomes a universal treatment recommendation.
A 2023 randomized controlled trial found that consuming two kiwifruits a day improved symptoms of constipation and abdominal discomfort for some people with IBS-C.
The results are promising, but a commentary on the research notes that the trial period was short for a long-term condition, and not enough severe IBS-C cases were represented.
Overall, kiwifruit appears to help with constipation. A clinical trial from 2022 found that two gold kiwifruit a day was as effective as traditional psyllium fiber supplementation for constipation relief.
A 2019 MRI-based study found that kiwifruit successfully increased water retention in the small intestine and colon, leading to increased bowel movements and looser stool among study volunteers.
Current treatment guidelines for IBS recommend using the FODMAP diet together with medications and other therapies.
Kiwifruit isn’t the only fruit included in the FODMAP diet. Other low-FODMAP fruits
Low-FODMAP fruits include:
- blueberries
- strawberries
- grapes
- oranges
- pineapple
- papaya
- raspberries
How much you eat can matter. Some low-FODMAP fruits, including kiwifruit, can negatively affect digestion if consumed in large amounts.
Before starting a FODMAP diet, talk with your doctor and a dietitian about its benefits, risks, and how to follow it properly.
Certain foods may aggravate IBS in some people more than others. The FODMAP diet is typically introduced through a three-phase elimination process to determine which foods worsen symptoms. During the first phase of 4 to 6 weeks, you’ll eliminate all high-FODMAP foods and then slowly reintroduce one at a time to test your sensitivity.
Kiwifruit may help relieve symptoms for people with IBS-C. The fruit’s natural fiber, prebiotics, enzymes, and low FODMAP content can promote softer stool and more frequent bowel movements.
Kiwifruit might not be right for everyone with IBS. If you live with IBS-D or IBS-M, the natural laxative function of kiwifruit may worsen symptoms of urgency or contribute to loose stool.
Before starting any dietary management plan for IBS, speak with your doctor and dietitian.