Kiwifruit is a small, nutrient-dense fruit that is native to the mountains of South Asia though most of the world’s kiwi are grown in New Zealand. They are either gold or green, both are fantastic. I became a personal fan of kiwi long before I started giving friends and cohorts advice to use them. I know from experience that they are a powerhouse of nutrition. They are always the first thing I recommend to people when I hear that they are upset with some sort of gastrointestinal woe, especially constipation.
I am not there to tell you to stop taking your medications, and you should always consult with your healthcare provider before changing your diet. However, I do believe that most of the world’s health problems stem from dietary issues rather than not taking enough medications.
I have debated people in the health industry for years, and while I do value the scientific advancements of modern medicine, many of our ailments can be resolved through simple dietary changes.
It’s a fact that doesn’t drive a lot of business, but it is true.
There have been many peer-reviewed placebo-controlled studies to verify the efficacy of nutrition-based medicine. It is rare, but some people do have allergies to kiwifruit, so make sure you're not one of them before you proceed.
One last thing before we start, to solve another debate: Yes, you can eat the skin of kiwifruit. Most people that I speak with prefer them peeled, but it won’t hurt you to eat the skin.
Here are a few things that kiwifruit is good for and why you should eat them every day.
#1 - Good for the IBS Diet (Low Fodmap)
Kiwifruit is one of the few fruits that are both sweet, delicious, nutrient-dense, and low in fodmaps. This is particularly good news for those who are on a diet to treat IBS (irritable bowel syndrome). In a 6-week, 3-phase, double-blind placebo-controlled study, patients suffering from IBS were given 2 capsules of kiwifruit every day and displayed marked improvement in gastrointestinal symptoms. The placebo group did not. If you are currently suffering from symptoms such as bloating, belching, or constipation, it would do you well to add some kiwifruit to your diet. Even if you are not currently experiencing any of those symptoms, adding kiwis is a great way to keep your digestion running smoothly.
#2 - Relieves Constipation & Improves Digestion
Kiwifruit has a unique nutritional profile. It is a rare fruit that has both high amounts of soluble and insoluble fiber. The soluble fiber is prebiotic, which means that the good bacteria in your gut will feast on it and become symbiotic with your gut health in general.
The insoluble fiber in kiwis has been found to retain more water than other types of fiber, which helps to soften and bulk up the stool, lowering transit time in the colon.
I had a friend once who had terrible problems with constipation. He would try psyllium husks, wheat bran, and over-the-counter fiber pills to no avail. He drank over a gallon of water per day and even had coffee and prune juice in the morning.
Very little helped until I told him about kiwifruit. All you have to do is eat 2 kiwifruits with your last meal every night for 2 weeks. By the 2nd day, you’ll already notice a vast improvement. By the end of the fortnight, you’ll be back to regularity. At that point, it’s all about the maintenance from there.
The good thing about kiwifruit is that it is not a laxative. It is not like magnesium citrate or mineral oil or Epsom salt, etc. Kiwis improve the entire digestive system. It is not just a quick remedy but a permanent solution.
#3 - Fights Inflammation
Bodily and organ inflammation have been linked to a myriad of health complications. In our daily lives, we are bombarded by foods, drinks, stress, and environmental factors that increase inflammation. The beginning of good health comes from taking aim at and alleviating inflammation. One way to do that is to increase the number of anti-inflammatory foods you consume. Among other great fruits and vegetables, kiwi is one of my favorites because they are so nutrient-dense.
#4 - Boosts Immune Function
One of the best ways to stave off common colds is to make sure we have enough vitamins and nutrients. However, even in individuals who are properly nourished, kiwifruit has been shown to boost immune response and reduce infection time.
In one study in New Zealand, researchers found that healthy patients who were suffering from mild upper respiratory infections had the duration of the illness cut down by more than half by eating 3 gold kiwifruit per day. While the non-kiwifruit group recovered from the colds in 4-5 days, the kiwi-eating group recovered only after 1-2 days. A significant difference in time to fight off the infection. Next time you’re feeling under the weather, ask your doctor if popping a few kiwis might be good for you.
#5 - Helps with Healing the Damages of Acid Reflux
As an acid reflux sufferer, I can attest to a few things that have helped me in my journey to overcome the vicious condition, including healing damage that was already done in the past.
While I was skeptical of eating too many of the fruits they recommended because of the high sugar content, I did find that kiwifruits helped, especially if they were ripe and not too sour. Some will suggest avoiding kiwi if you have reflux, but for most people it is beneficial.
Once I noticed that some of my gastrointestinal symptoms had improved, I continued to consume them regularly. I had so many kiwis in the kitchen that my wife bought a two-tiered fruit bowl so we could conserve space on the countertop.
Being a habitual consumer of kiwi, I can verify that all of the studies done to show their efficacy in aiding digestion are true. Nevertheless, you should do your experiments. I started with 4 kiwis a day but 2 should suffice. Regularity improved, bloating improved, and my acid reflux calmed down to a very mild degree in a short while.
The more days in a row I’d consistently eat them, the better my symptoms would be. If I had a weekend where I deviated, the symptoms would slowly return. If you’re having any heartburn or acid reflux issues, try incorporating some kiwifruit into your regular diet.
#6 - May Help You Lose Weight
One small kiwifruit can supply 75% of the average daily recommended intake of Vitamin C. When you get an adequate amount of vitamin c, you will metabolize fat at a faster rate than if you are deprived of the vitamin. If you become deficient in vitamin c, you will gain weight easier.
In addition to their high fiber content, they are also high in magnesium and potassium, which are essential for fat burning. They are very low in calories and are full of water and beneficial minerals. I will eat them directly after my last meal of the night a few hours before bed. Topping off a meal with kiwifruit not only improves digestion but will also keep you full. Staying full will stop you from going into the kitchen and eating more right before bed.
Below is a full nutritional profile for kiwi fruit:
- Calories: 64
- Carbs: 14 grams
- Fiber: 3 grams
- Fat: 0.44 grams
- Protein: 1 gram
- Vitamin C: 83% of the Daily Value (DV)
- Vitamin E: 9% of the DV
- Vitamin K: 34% of the DV
- Folate: 7% of the DV
- Copper: 15% of the DV
- Potassium: 4% of the DV
- Magnesium: 4% of the DV
See What the Hell Does Health & Fitness Have to Do With Libertarianism for more insights into our philosophy.
