Kiwi: benefits, how many to eat and how it can help with constipation

What nutrients does kiwi provide?

Per 100 g of edible portion, green kiwi, the most common variety, provides around 50–60 kcal and about 2–3 g of fibre [1]. It contains 10–14 g of carbohydrates, almost all of them sugars naturally present in the fruit [1]. It also provides potassium and folate [1] and, for a fruit, a good amount of vitamins K and E [4].

Its standout nutrient is vitamin C. The Autoridad Europea de Seguridad Alimentaria (EFSA) sets reference values of 95 mg a day for adult women and 110 mg for men [5]. Two medium green kiwis provide this amount or come very close [1].

Yellow kiwi contains even more—around 160 mg per 100 g, compared with about 90 mg in green kiwi [4]. By weight, both contain more than orange, which is well known as a source of vitamin C [1] [4].

Some of the fibre in kiwi is soluble, such as pectins, which hold water and soften stools. The rest is insoluble and adds bulk. This combination helps explain its effect on the gut.

Is kiwi good for constipation?

It may help, although the evidence is limited. In an international 2023 trial, eating two green kiwis a day for four weeks increased the number of complete bowel movements by around one and a half per week [2]. These are bowel movements that leave you feeling you have fully emptied your bowels.

In the same trial, digestive symptoms also improved, with no relevant adverse effects [2]. The study included people with functional constipation and people with constipation-predominant irritable bowel syndrome.

Another trial, in 2021, compared two green kiwis a day with prunes and a fibre supplement, psyllium, over four weeks [3]. All three options improved constipation. Kiwi caused the fewest troublesome effects and had the fewest participants who were dissatisfied with it [3]. If you are considering psyllium, ask your healthcare professional for guidance on how to take it.

The British Dietetic Association’s 2025 guide to chronic constipation recommends eating two or three kiwis a day for at least four weeks to have more frequent bowel movements [6]. It rates the evidence as low quality [6]. Kiwi helps many people, but not everyone, and does not replace other healthy habits.

If constipation has been bothering you for a while, kiwi is one part of the overall approach. You can find the full plan, including a seven-day menu, in our constipation diet guide.

How many kiwis should you eat a day?

For constipation, the amount studied is two green kiwis a day, for at least four weeks [2] [3]. If you do not usually eat much fibre, start with one and increase to two over a few days. This gives your gut time to adjust and may mean less gas.

Outside the context of constipation, kiwi counts towards your daily fruit intake. The Agencia Española de Seguridad Alimentaria y Nutrición (AESAN) recommends at least three servings of vegetables and two to three servings of fruit a day [7]. Two medium kiwis usually count as one serving of fruit.

Should you eat kiwi on an empty stomach or with the skin on?

You do not need to eat it on an empty stomach. There is no evidence that doing so helps more than eating it at another time. The studies have one thing in common: kiwi was eaten every day for several weeks. Choose a time that is easiest for you to stick to, whether at breakfast, mid-morning or as a dessert.

You can eat the skin if you wash it well, especially the yellow kiwi’s, which is thin and almost fuzz-free. Yellow kiwi eaten with the skin on contains around half as much fibre again [4]. If you do not like the texture, peel it.

A kitchen tip: raw kiwi contains actinidin, an enzyme that breaks down proteins. If you mix it with yoghurt or milk and leave it to stand, the mixture turns bitter, so add the kiwi just before eating. For the same reason, jelly made with raw kiwi will not set.

What mistakes do we see in consultations?

• Expecting it to work like a laxative overnight and stopping after three days. Its effect is gentler and comes with regular use.
• Relying entirely on kiwi while still eating few vegetables and pulses and spending many hours sitting down. Two kiwis add fibre, but they do not make up for a whole day without it.
• Putting off going to the toilet because you are in a hurry or away from home. The longer you wait, the harder stools can become, whether you eat kiwi or not.

Who should be cautious with kiwi?

Kiwi can cause an allergy. The most common symptoms are itching or tingling in the mouth and throat when you eat it, but some people can have a more serious reaction. If you notice these symptoms, speak to your doctor, who can refer you to an allergy specialist. Our guide to food allergies and intolerances explains how they differ.

If you are allergic to latex, take particular care. Some people also react to certain fruits, such as kiwi, banana, avocado or chestnut. This is known as latex-fruit syndrome and is diagnosed by an allergy specialist.

If you have kidney disease, your nephrologist or dietitian can advise how much potassium and other minerals are suitable for you at your stage of the disease. Ask them how many kiwis you can eat. If constipation is new or comes with other symptoms, check with your doctor to rule out other causes before changing your diet. You will find the warning signs below.

Five breakfasts with kiwi

At Alimmenta, we encourage you to eat breakfast if it agrees with you and fits into your day. The time matters less than having it. Kiwi goes well with almost anything.

• Wholemeal toast with avocado and kiwi slices
• Wholemeal toast with fresh cheese and homemade kiwi compote
• Plain yoghurt or kefir with chopped kiwi and a handful of cashews
• Oats with milk or soya drink, kiwi and cinnamon
• Oat pancakes with chopped kiwi, cinnamon and peanut butter with no added sugar.

If you use a soya drink, remember that soya is an allergen.

Homemade kiwi compote

If you find it difficult to eat whole fruit, compote is a good alternative. For one small jar:

1. Peel 4 ripe kiwis and cut them into large chunks
2. Put them in a bowl with 50 ml of water, the juice of half a lemon and a pinch of cinnamon.
3. Cover the bowl and leave it in the fridge overnight
4. The next day, transfer the mixture to a saucepan and cook over a medium heat for 15 to 20 minutes, stirring often, until the water has evaporated.
5. Leave it to cool and store it in a sealed jar in the fridge

There is no need to add sugar or sweetener because ripe kiwi is already sweet. Use it on toast, to sweeten plain yoghurt or alongside fresh cheese. Cooking reduces some of its vitamin C, so alternate it with fresh kiwi.