The Kiwi - the digestive health super fruit
The kiwi fruit is commonly found in tropical fruit salads and smoothie recipes due to is tasty, vibrant and nutritious properties.
However, a less well-known feature of this furry ovoid, is its unique therapeutic mechanism as a digestive aid for constipation.
Numerous clinical trials have proven that this nutrient rich super fruit has the ability to improve bowel regularity, and relieve abdominal discomfort and flatulence.
The kiwi fruit has three key nutritional properties that help improve gut health:
Digestive Aid – Kiwi contains a significant source of the natural digestive enzyme, Actinidin.
Improves gut bacteria- kiwi contains prebiotics, which is a food source for gut bacteria. Increasing and diversifying gut bacteria, improves the digestive environment in the gut.
Fibre- Kiwi is rich in gentle bulking fibre with a strong water holding capacity.
If that wasn’t enough, this remarkable green fruit is also exceptionally high in vitamins C, E, K, folate, carotenoids, potassium and antioxidants that can play a role in digestive health.
Clinical trials have reported significant improvements in bowel movement frequency, and relief from abdominal pain and bloating, after just two weeks supplementing with 1000mg/day of kiwi fruit extract[1]. An additional trial found dietary fibre from kiwi fruit improved constipation in over 50% of subjects, leading to a significant reduction in use of laxatives[2].
Try taking two capsules or two whole fruits once daily with breakfast for a four-week digestive health makeover.
Author: Katie Bell, MSc BSc. Katie is a nutritionist and biochemist. She is working as a Technical Advisor at Viridian Nutrition.
References
[1] Udani JK, Bloom DW. Effects of Kivia powder on gut health in patients with occasional constipation: a randomized, double-blind, placebo-controlled study. Nutr J. 2013 Jun 8;12:78
[2] Chan AO, Leung G, Tong T, Wong NY. Increasing dietary fiber intake in terms of kiwifruit improves constipation in Chinese patients. World J Gastroenterol. 2007 Sep 21;13(35):4771-5.
TAGS: Digestion,