Long dismissed as just a bright green addition to fruit salads, the kiwi has now earned a far more prestigious title: a scientifically endorsed digestive aid. In 2025, both European and British health authorities officially recognized its benefits for gut health — a rare distinction for any food, let alone a fruit. If you’ve ever wondered whether simple dietary changes can truly make a difference, this new guidance offers a resounding yes.
A Fruit Backed by Science
What pushed the kiwi into the spotlight wasn’t hype or marketing — it was data. Research on Actinidia deliciosa shows the fruit is rich in dietary fiber and contains actinidin, an enzyme that helps break down proteins. According to European health regulators, daily kiwi consumption can support a normal intestinal function, particularly by improving the frequency of bowel movements.
This recognition didn’t come lightly. It followed a rigorous evaluation based on large-scale studies, giving consumers confidence in a natural, non-medicinal option that genuinely works.
How Kiwi Supports Digestive Health
Kiwi’s digestive power rests on a double mechanism:
- Soluble fiber, which forms a gel-like texture that softens stools
- Insoluble fiber, which stimulates gut motility
- Actinidin, aiding protein digestion and reducing post-meal heaviness
Together, these elements help regulate bowel movements and soothe discomfort such as bloating. The European Commission recommends about 200 grams of fresh kiwi per day — roughly two or three fruits — ideally spaced throughout the day to maintain steady benefits.
Why This Matters: Constipation and Everyday Discomfort
Digestive issues are more common than many people admit. In France alone, chronic constipation affects:
- 16% of adults
- 9% of children
- More than one-third of seniors over 60
For many, the resulting discomfort impacts sleep, mood and daily routines. Increasing fiber intake is one of the first recommendations from public-health agencies, alongside staying hydrated and maintaining physical activity. Kiwi now joins these practical strategies as a simple, memorable reference point.
What Europe’s Decision Means
On July 30, 2025, the European Union published its decision officially approving a functional health claim for kiwi related to transit regularity. The recognition followed a dossier featuring 18 studies, including six focused specifically on intestinal function. This transparency — combined with strict regulatory standards — protects consumers from exaggerated promises.
Kiwi is now the first plant-based food to receive such validation for this particular digestive benefit.
The UK’s Updated Guidance: Kiwi Joins Everyday Recommendations
Across the Channel, the British NHS has added kiwi to its list of recommended foods for easing constipation, suggesting two to three fruits per day as an alternative to the traditional eight to ten prunes.
Their guidance also emphasizes:
- Drinking 1.5 liters of water daily, ideally rich in magnesium
- Favoring rye bread over refined white bread
- Keeping kiwi in your routine even without the skin — the flesh alone offers plenty of fiber
- Maintaining consistent daily habits for long-term results
Building a Simple, Effective Kiwi Routine
The beauty of this new recommendation is its simplicity. A kiwi at breakfast, another as a mid-afternoon snack — that alone fulfills daily requirements. When paired with proper hydration and balanced meals, the effects become noticeable within days.
A Small Fruit With Big Digestive Impact
With official recognition now in place, kiwi has moved from a casual snack to a trusted digestive ally. Its benefits are measurable, safe, and easy to integrate into everyday life. For anyone looking to improve gut comfort naturally, the guidance is clearer than ever:
Two to three kiwis a day — and your digestion may finally hit its stride.
