Forget prunes: Popular green fruit shows promise for constipation relief

A scientific review suggests that eating two fresh green kiwifruits daily for about four weeks may improve bowel function in adults suffering from functional constipation and constipation-predominant irritable bowel syndrome. FreshPlaza reported that the review was conducted by Yohei Okawa of Tohoku University and published in Food, Nutrition and Health. The author assessed 33 studies published between January 1984 and June 2026.

According to FreshPlaza, an international randomized crossover trial involving 184 adults compared two green kiwifruit daily with 7.5 grams of psyllium. Kiwifruit consumption increased complete spontaneous bowel movements by 1.53 per week among patients with functional constipation and 1.73 per week among those with irritable bowel syndrome. Both groups also reported improved gastrointestinal comfort.

FreshPlaza noted that green kiwifruit contains fiber, water, sorbitol, and other compounds that may influence stool consistency and intestinal function. The fruit contains an enzyme called actinidin that may support digestion, although its role in constipation relief remains uncertain. The review found that kiwifruit was generally well tolerated compared with established dietary interventions such as psyllium and prunes.

Evidence remains strongest for fresh green varieties, particularly Hayward, according to FreshPlaza. The findings cannot automatically be extended to gold kiwifruit, powders, or extracts. The author recommends further research and emphasizes that kiwifruit should complement, rather than replace, conventional constipation management.