It’s not every day that a humble fruit earns official recognition from the European Union. Yet, that’s exactly what has happened to the unassuming green kiwi – a small, fuzzy powerhouse now officially celebrated for its health benefits.
A new status for a small green star
For years, nutritionists have urged us to eat more fresh fruits and vegetables, drink plenty of water and choose whole grains to keep our digestive systems running smoothly. But recently, one fruit in particular has been stealing the spotlight.
The green kiwi (scientifically known as Actinidia deliciosa) has just been granted a rare honour: it’s the first plant-based food to receive an official EU health claim for its positive effects on digestion. According to a regulation published by the European Commission in July 2025, regular consumption of kiwi “supports normal bowel function by increasing stool frequency.”
In other words, the EU has officially confirmed what many health experts have been saying for years – this vibrant fruit isn’t just delicious, it’s remarkably good for your gut.
What makes the kiwi so special?
It’s easy to think of kiwis as just another vitamin C booster (they contain even more of it than oranges), but their benefits go far beyond immunity. The secret lies in their unique enzyme, called actinidin, which helps break down proteins and aids digestion. Combine that with a generous dose of dietary fibre, and you’ve got a natural recipe for keeping things moving comfortably.
The National Health Service (NHS) in the UK has also updated its guidelines to include kiwi as part of a healthy diet for better bowel function – a rare example of nutritional advice aligning perfectly across Europe.
Dr Eirini Dimidi, a nutrition scientist at King’s College London, explains that “eating two to three kiwis throughout the day – or even eight to ten prunes – can significantly ease constipation.” She adds that the effect remains even if you peel the fruit, since “most of the fibre is found in the flesh itself.”
How much should you eat?
According to the new EU recommendation, around 200 grams of fresh kiwi – roughly two to three fruits per day – is enough to feel the benefits. That might sound like a lot, but sliced over yoghurt or blended into a smoothie, it’s an easy and refreshing habit to adopt.
For those dealing with chronic constipation, which affects about 16% of adults and one-third of people over 60, this simple daily addition could be life-changing. The French Society of Hepato-Gastroenterology notes that persistent constipation can severely impact wellbeing, making natural dietary approaches especially valuable.
Dr Dimidi also recommends pairing kiwi with other digestive-friendly habits – like swapping white bread for rye bread, drinking at least 1.5 litres of magnesium-rich water, and staying physically active. These small lifestyle changes, she says, can reduce bloating and discomfort while promoting long-term gut health.
Why this recognition matters
The EU’s endorsement may sound bureaucratic, but it marks an important shift in how we view food as preventive medicine. While supplements and powders dominate wellness trends, this decision highlights that some of the most effective remedies still grow on trees – or in this case, vines.
As dietary fibre makes a comeback on social media (for once, a trend worth celebrating), the kiwi stands as proof that science agrees with the hype. Affordable, accessible and naturally packed with nutrients, it’s a reminder that good health doesn’t have to be complicated – sometimes, it’s just two kiwis away.
