Many people turn to prunes, but kiwis offer superior potency and nutritional benefits
Kiwi is a wonder fruit when it comes to tackling the often painful and severe chronic constipation that afflicts so many people around the world.
Chronic constipation has many causes. The good news is that nature has many remedies for this unpleasant and even painful condition.
Prunes are the first fruit many people think of when it comes to relieving constipation, and they work for this purpose. reported better stool consistency and frequency compared to[i]
However, be careful not to eat too many prunes. It can cause unwanted effects such as diarrhea, and if you are consuming prune juice for its intestinal benefits, the sugar content may be added.
Luckily, there may be even better options when it comes to fruits for constipation relief.Kiwi, also known as Chinese gooseberry, originated as a wild plant in China.
Regular consumption of kiwi has been associated with digestive, immune, and metabolic health benefits.[ii] The fruit is very high in vitamin C and provides dietary fiber, potassium, vitamin E and folic acid along with a variety of bioactive compounds ranging from antioxidants to enzymes.
Confronting prunes and plantains
Many Asian studies have already suggested kiwi’s potential for chronic constipation. A partially randomized trial also evaluated the fruit along with psyllium and prunes in US patients.[iii]
Subjects were assigned to consume green kiwi, prunes, and psyllium for four weeks. The researchers looked at daily bowel frequency, stool consistency, and straining, as well as complete spontaneous bowel movements.
Based on results from 79 patients, the number of complete spontaneous bowel movements was similar between treatments. was significantly improved, and straining was significantly improved with all three treatments. Subjects assigned to the kiwi group reported significantly improved bloating.
By the end of the treatment period, kiwi had the lowest incidence of the most commonly reported adverse events with psyllium, as well as less patient dissatisfaction with treatment.
Coping with constipation and other common ailments
Other studies support the benefits of kiwi for constipation.
- Kiwi increased dietary fiber intake was effective in relieving chronic constipation in Chinese people.[iv]
- Daily consumption of three golden-fleshed kiwis significantly increased two complete spontaneous bowel movements per week and reduced gastrointestinal discomfort in adults with mild constipation.[v]
- Green kiwi extract significantly increased normal bowel movements without side effects and relieved symptoms of irritable bowel syndrome such as bloating, flatulence and abdominal pain.[vi]
Another study also examined the possible effects of golden kiwi on body composition, lipid metabolism and inflammation. Results showed that fruit may reduce body fat mass, improve blood pressure, and modulate inflammatory responses in overweight and obese young adults.[vii] Kiwi also seems to help with common sleep problems.
Consumption of two fruits given one hour before bedtime for 4 weeks in 24 subjects aged 20 to 55 years may improve sleep onset, duration, and efficiency in adults who report sleep disturbances there is.[viii] Researchers say kiwi’s sleep-promoting properties may need to be investigated further.
For people with poor gum health, consuming kiwi may also help reduce gum inflammation “despite the absence of periodontal appliances and changes in patient behavior.”[ix]
In general, kiwi’s high vitamin C content affects its status as a nutritious and immune-boosting fruit.[x] As a natural whole food, it is ideal for the release and delivery of nutrients to various locations along the digestive tract and elsewhere in the body.
You can also consider other natural strategies against constipation, from proper hydration to high-fiber foods to probiotics. Provides healing properties. Learn more about kiwi’s amazing health benefits in the GreenMedInfo.com database.
References
[i] Attaluri A et al “A randomized clinical trial: dried plums (prunes) and psyllium for constipation.” Aliment Pharmacol Ther. 2011 Apr;33(7):822–8. Epub 2011 Feb 15.
[ii] Richardson D et al. “Kiwifruit Nutrition and Health Attributes: A Review.” Eur J Nutr. 2018; 57(8): 2659–2676. Epub 2018 22 Feb.
[iii] Chey S et al. “Exploratory comparative efficacy trial of green kiwifruit, psyllium, or prunes in US patients with chronic constipation.” Am J Gastroenterol. 1 June 2021;116(6):1304–1312.
[iv] Chan A et al. “Increasing dietary fiber intake for kiwifruit improves constipation in Chinese patients.” Eur J Pharmacol. 2008 Jun 10;587(1–3):273–80. Epub April 4, 2008.
[v] Eady S et al. “Effect of ‘Zesy002’ kiwifruit (var.) on gut health: a randomized crossover clinical trial.” J Nutr Sci. 2019;8:e18. Epub 2019 May 3.
[vi] Weir I et al. “Effectiveness of actinidin-containing kiwifruit extract Zyactinase on constipation: a randomized, double-blind, placebo-controlled clinical trial.” Asia Pac J Clin Nutr. 2018;27(3):564–571.
[vii] Yang H et al. Beneficial effects of golden kiwifruit consumption in overweight and obese young adults. J Nutr Sci Vitamins (Tokyo). 2020 ;66 (Supplement): S356–S360.
[viii] Lin H et al. Effect of kiwifruit consumption on sleep quality in adults with sleep disorders. Asia Pac J Clin Nutr. 2011;20(2):169–74.
[ix] Graziani F et al. Effect of twice-daily kiwifruit consumption on periodontal and general condition before and after treatment: a randomized clinical trial. J Periodontol. 2018 Mar;89(3):285–293. Epub 2018 Feb 27.
[x] Richardson D et al. “Kiwifruit Nutrition and Health Attributes: A Review.” Eur J Nutr. 2018; 57(8): 2659–2676. Epub 2018 22 Feb.
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