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Kiwi, often called a ‘superfruit,’ is not only tasty but is also full of various nutrients that enhance health. This juicy fruit has bright green flesh packed with small black seeds and has a sweet and tangy taste that’s hard to resist. Kiwis provide a great amount of vitamin C. Just one medium kiwi can give you more than the daily recommended amount of vitamin C, which is vital for a strong immune system, healthy skin, and iron absorption. Along with vitamin C, kiwis are also a wonderful source of dietary fiber, vitamin K, vitamin E, folate, potassium, and magnesium.
Recently, Dr. Saurabh Sethi, known as the gut doctor and a gastroenterologist, posted on Instagram about 7 amazing benefits of kiwis that everyone should know. Keep reading to learn about them.
Seven unique health benefits of kiwi fruit:
Natural relief from constipation: Kiwi contains a special kind of fiber that draws water into your stool, making it softer, easier, and more regular. A study published in the journal Nutrients found that eating two kiwis each day is just as effective as fiber-rich psyllium in relieving constipation in adults and can be considered a treatment option.
Good for IBS: Irritable bowel syndrome (IBS) can lead to stomach pain, bloating, diarrhea, and constipation. People with IBS can usually tolerate kiwi well. Unlike many other fruits, kiwi is naturally low in FPDMAP, meaning it's less likely to cause bloating, gas, or discomfort for those with IBS.
Rich in fiber: Kiwis have both soluble and insoluble fiber. Research indicates that kiwis consist of about one-third soluble and two-thirds insoluble fiber. One kiwi provides about 2-3 grams of fiber, and it’s the type of fiber that promotes gut movement and stool firmness.
Contains digestive enzymes: Kiwis have actinidin, a natural enzyme that helps break down protein and improves your gut's ability to handle heavy meals. Actinidin helps with stomach digestion. This natural enzyme can break down various food proteins faster than our own digestive enzymes can.
Proven by research: The expert also mentioned studies that show eating just two green kiwis daily can significantly ease constipation symptoms in just a few weeks.
Better than supplements: Research suggests that kiwis can be more effective than many fiber supplements. Studies found that kiwi works as well as, and sometimes even better than, common fiber powders and pills, without any artificial ingredients.
More than just gut benefits: After discussing digestive advantages, Dr. Sethi pointed out other perks of eating kiwis. Kiwis provide vitamin C, potassium, and antioxidants that help your immune system and reduce inflammation.
In addition to improved digestion, the high fiber content can assist in maintaining a healthy weight by helping you feel full. You can comfortably eat 1 to 2 medium kiwis each day. Enjoy them fresh, blend them in smoothies, or mix them into a fruit salad to gain the most benefits. Kiwis are not only a delicious snack but also a wise nutritional choice.
