The Tamesis
Of all the fiber hacks — psyllium husks, seeded bread, adding as many legumes to your meals as possible — aiming for two kiwis a day is the most appealing. These little fuzzy fruits contain soluble and insoluble fiber, which helps draw water into the intestines (improving digestion and elimination) and increases exercise.
Both nutritionists and registered dietitians recommended kiwi fruit to me to help relieve constipation and slow digestion. “They are one of the few foods consistently shown in clinical trials to help relieve constipation,” nutritionist and author of Bare Biology fiber effect, Narrated by Emma Bardwell Fashion. “What makes them particularly interesting is that they also contain an enzyme called kiwifruit, which supports protein digestion and may help speed gastric emptying.”
It is recommended that adults consume at least 30 grams of fiber per day, but most people fall seriously short of this number, with some studies suggesting that 95% of people are fiber deficient. Recently started tracking my fiber intake, and I’ve discovered that I typically consume between 11 and 16 grams of fiber per day, which is well below the recommended amount. Adding two kiwis to breakfast helped me bump up that number—one cup contains about 5 grams of fiber.
Eating enough fiber can improve blood sugar balance, improve digestion, increase microbiome diversity and reduce inflammation levels. Often referred to as “roughage,” fiber is actually a type of indigestible carbohydrate commonly found in fruits, vegetables, legumes, nuts, seeds, and grains. Soluble fiber refers to fiber that breaks down in water, such as psyllium husk, while insoluble fiber refers to fiber that does not dissolve when in contact with water and helps food bulk up as it passes through the digestive tract. Signs of not getting enough fiber include constipation, slow digestion, lack of energy, skin inflammation, post-meal bloating and moodiness.
In addition to fiber, kiwis provide “vitamin C, polyphenols and other plant compounds that support gut health more broadly,” says Bardwell. “Eating kiwi fruit is a small, practical habit that can make a noticeable difference within a few days for most people.” Interestingly, she says, there are also studies showing that they are linked to better sleep due to their magnesium content.
The main reason to eat kiwi fruit if you suffer from constipation is the fruit’s high water content. “This works with the fiber to make elimination easier,” says Bardwell. “They’re a triple threat: fiber, fluid and digestive enzymes all working together.” That’s why kiwi often outperforms other fruits in gut regularity studies, she explains.
For extra fiber, eat kiwi peel with kiwi fruit. It is tougher than the pulp inside but contains extra fiber and yes It is edible regardless of its fuzzy texture. Bardwell recommends slicing fruit with the skin into thin “coins,” which makes eating the fruit tastier with the skin on. If you have a sensitive stomach or struggle to eat too much fiber at one time, it may be better to peel the fruit at first. Reaching your fiber intake requires consistency, not perfection!
Is there a beauty or wellness trend you’re curious about? We want to know! send Fashion’Senior Beauty & Wellness Editor Email [email protected].
