GradedHealth

Do kiwifruit help with constipation?

Eating two or three green kiwifruit a day increased bowel movements in several small trials. Kiwifruit extracts did not clearly work.

Published October 2026

Short answer

Whole green or gold kiwifruit eaten daily has increased bowel movements in small trials, but the evidence is limited and extracts gave mixed results. Evidence grade C (Limited). Several small RCTs and two meta-analyses of whole kiwifruit favour it, but extract trials are mixed; downgraded for inconsistency and small total sample.

Key takeaways

  • In a 2023 trial of 184 people, two green kiwifruit a day increased complete bowel movements by about 1.5 to 1.7 a week compared with baseline [1].
  • A 2024 review found kiwifruit increased stool frequency more than psyllium fibre, by about one extra bowel movement every three weeks [2].
  • Kiwifruit extracts and supplements have been inconsistent, with some trials showing no change in bowel movements [3][4].
  • No serious side effects were reported in the whole-fruit trials [1].

The short version

Eating whole kiwifruit may help with constipation. Several small trials found that two or three green or gold kiwifruit a day increased weekly bowel movements [1][5]. The evidence is limited, and kiwifruit capsules and extracts have not reliably worked [4][3].

What the studies show

A 2024 review of 23 studies found kiwifruit increased stool frequency more than psyllium fibre. The difference was about 0.36 extra bowel movements a week, or roughly one extra every three weeks [2]. A 2022 review of 11 fruit trials also found kiwifruit increased stool frequency more than palm date or orange juice [6].

In a 2023 trial of 184 people with and without constipation, two green kiwifruit a day raised complete bowel movements by about 1.5 a week in functional constipation and about 1.7 a week in constipation-predominant IBS, compared with baseline [1]. A smaller 2019 crossover trial of 32 mildly constipated adults found three gold kiwifruit a day raised complete bowel movements from 3.3 to 6.3 a week. That was more than the 4.5 a week seen on psyllium fibre [5].

Kiwifruit may also ease discomfort. In a 2020 study of 38 people, 19 of them with IBS-C, eating whole kiwifruit reduced constipation and IBS pain scores. Eating the skin appeared to add benefit beyond the flesh alone [7].

Capsules and extracts have been less consistent. A 2015 crossover trial found 1 gram a day of freeze-dried kiwifruit extract did not change bowel movements compared with placebo [4]. A 2023 review found kiwifruit supplements did not change stool frequency [3]. A 2018 trial of a green kiwifruit extract, however, increased bowel movements in 58 people over three weeks [8].

The nuances

Compared with psyllium, the 2022 review rated kiwifruit's effect on bowel movements as moderate certainty, but the range included no difference [9].

The pain findings are also mixed. The 2022 review rated kiwifruit's effect on abdominal pain as moderate certainty [9]. A 2015 study found the extracts increased bowel movements in healthy adults, but the constipated group was too small to show a clear change [10].

Most trials are small and short. Many run for about 3 to 4 weeks per treatment period [1][8], and the longest was about four months in total [5]. Some were paid for by kiwifruit companies. The 2023 trial was co-funded by Zespri International, which employs two of its authors [1].

What this means for you

Eating two or three green kiwifruit a day has increased bowel movements in small trials, and it is a whole-food option some people with constipation try [1][5]. Kiwifruit capsules have not clearly worked [3]. If constipation is persistent, new, or comes with other symptoms, talk with a doctor.

Go deeper

  • Kiwifruit — Eating two or three green or gold kiwifruit a day increased bowel movements in small trials, and it may ease constipation-related discomfort.

References

  1. Consumption of 2 Green Kiwifruits Daily Improves Constipation and Abdominal Comfort-Results of an International Multicenter Randomized Controlled Trial.. Am J Gastroenterol, 2023.
  2. Systematic review and meta-analysis: Foods, drinks and diets and their effect on chronic constipation in adults.. Aliment Pharmacol Ther, 2024.
  3. The effect of food, vitamin, or mineral supplements on chronic constipation in adults: A systematic review and meta-analysis of randomized controlled trials.. Neurogastroenterol Motil, 2023.
  4. Encapsulated green kiwifruit extract: a randomised controlled trial investigating alleviation of constipation in otherwise healthy adults.. Asia Pac J Clin Nutr, 2015.
  5. The effect of 'Zesy002' kiwifruit (Actinidia chinensis var. chinensis) on gut health function: a randomised cross-over clinical trial.. J Nutr Sci, 2019.
  6. Effect of fruit intake on functional constipation: A systematic review and meta-analysis of randomized and crossover studies.. Front Nutr, 2022.
  7. The Effects on Immune Function and Digestive Health of Consuming the Skin and Flesh of Zespri® SunGold Kiwifruit (Actinidia Chinensis var. Chinensis 'Zesy002') in Healthy and IBS-Constipated Individuals.. Nutrients, 2020.
  8. Efficacy of actinidin-containing kiwifruit extract Zyactinase on constipation: a randomised double-blinded placebo-controlled clinical trial.. Asia Pac J Clin Nutr, 2018.
  9. Kiwifruit and Kiwifruit Extracts for Treatment of Constipation: A Systematic Review and Meta-Analysis.. Can J Gastroenterol Hepatol, 2022.
  10. Kiwifruit-derived supplements increase stool frequency in healthy adults: a randomized, double-blind, placebo-controlled study.. Nutr Res, 2015.