If you struggle with constipation, eating a few kiwis each day could make a big difference. New dietary guidelines from the British Dietetic Association suggest that the fruit may be one of the best natural ways to relieve chronic constipation without medication. The findings, published in The Journal of Human Nutrition & Dietetics and Neurogastroenterology & Motility, are based on dozens of clinical trials.
Researchers found that eating three kiwis a day helped people go to the bathroom more regularly, with or without the skin. Other foods that helped included rye bread, psyllium fiber, magnesium supplements, certain probiotics, and mineral-rich water. Together, these foods help the gut move more efficiently and make bowel movements easier — without relying on harsh laxatives.
Experts say that not all fiber is created equal, and simply eating more fiber won’t work for everyone. Instead, they recommend adding specific foods like kiwis or rye bread to your daily diet. These small changes can improve digestion, boost gut health, and help you feel better naturally.
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