Eating two kiwis a day might be an easy way to improve your gut health, according to experts. Dr. Trisha Pasricha, a gastroenterologist, recommends kiwis to help relieve constipation and support digestion. These fruits are packed with fiber and a natural enzyme called actinidin that helps break down protein, making digestion smoother without the bloating that can come from other fiber sources like prunes.
A 2022 study backed this up, showing that people who ate two kiwis daily had more regular bowel movements and less abdominal pain. In fact, kiwis worked better than some fiber supplements. They’re also easy to enjoy — Dr. Pasricha and her kids eat them after dinner like a healthy dessert.
Kiwis do more than help your gut. They’re full of vitamins C, E, and K and antioxidants that may help lower the risk of cancer, heart disease, and diabetes. You can eat them with or without the skin, and they fit well into a balanced diet full of fruits, vegetables, nuts, and legumes.
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