Attention to anyone who deals with regular constipation: There is yet another reason to head to the produce section of the grocery store. A new study from the American Journal of Gastroenterology (AJG) found that eating two kiwi fruits per day increased the frequency of complete spontaneous bowel movements. The fruit was also able to reduce gastrointestinal pain for people with functional constipation and constipation-predominant irritable bowel syndrome (IBS-C).

How Do Kiwis Help Relieve Constipation?

The study aimed to compare the benefits of consuming six grams of dietary fiber through the consumption of two skinless kiwi fruits and taking a 7.5-gram dose of psyllium. If you are unaware, psyllium is a common supplement used to relieve constipation. The participants in the study either had functional constipation, IBS-C, healthy controls, or a combination of these. Each participant took one of the two interventions for four weeks. After the first four weeks with one intervention, there was a four-week break, followed by another intervention for another four weeks. 

According to study authors, consuming two green kiwi fruits per day resulted in an increase of at least 1.5 completely spontaneous bowel movements in people with constipation. Only the participants with IBS-C experienced an increase of 1.25 completely spontaneous bowel movements after taking psyllium. That said, those same participants saw significant improvement in gastrointestinal symptoms when taking psyllium. Researchers, however, did observe improvements in gastrointestinal symptoms for all groups consuming kiwi fruits.

Were There Limitations In The Study?

Researchers noted that study limitations included participants’ adherence to the intervention, the food they ate, self-reporting, and details of bowel movements. The study was also small, only including 184 people. The study still builds on previous research that indicated the kiwi’s ability to benefit those with constipation. For example, a 2022 review found that green and gold kiwis, in addition to kiwi supplements, positively affected upper gastrointestinal health. 

Prior research from a 2018 review attributed kiwi fruit’s gut health benefits to the naturally-occurring dietary fiber and actinidin, a proteolytic enzyme. This enzyme works to ease protein digestion in the small intestine and stomach. Researchers from the recent AJG study acknowledged these previous reviews and studies, and claimed that they were building upon this existing research. With the previous clinical trials involving kiwi fruit and the recent study, it is safe to say that consuming two green kiwi fruits daily is safe and potentially effective treatment for constipation in those with gastrointestinal disorders. 

What Should You Know About Fiber And Constipation?

There is an increasing amount of evidence detailing various methods, whether natural or not, to help improve symptoms of constipation. A 2017 review found that IBS can cause serious abdominal discomfort, constipation, and bloating. A 2021 review noted that IBS affects about 7-16% of the U.S. population, and it is most common in women and younger people. Unlike IBS, functional constipation does not always cause abdominal pain; however, it does cause infrequent bowel movements. 

Fiber is a key player when it comes to the management of IBS and functional constipation. It may also help lower a person’s cholesterol and reduce the risk of other diseases, including colon cancer and diabetes. But how much fiber do you need in order to establish regular bowel movements? 

The National Academies recommends that men consume at least 38 grams of fiber per day, while women should consume 25 to 28 grams per day. The sad reality is that the average American adult only consumes about 16 grams of fiber per day. One could argue, then, that the lack of fiber consumption in this country contributes to the constipation problem. You also have to take into account the different foods, such as processed foods, saturated fats, deli meats, and more, that cause constipation. 

If you want to include more fiber in your diet, consider focusing on nuts, beans, whole grains, vegetables, and fruits. These foods will not only help you meet your daily fiber requirements, but also provide you with a wide variety of nutrients that promote overall health. Eat a kiwi fruit, nay, eat two kiwi fruits per day to increase your fiber intake and regulate bowel movements!

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Are ready for a salsa that is so good that it’ll carry you all the way from spring through summer? Well, get your palate ready because you just clicked on that recipe! So zingy, zangy, zesty, and incredibly refreshing, this kiwi salsa will jazz up any night of the week. Say goodbye to any sluggishness that stems from colder weather when you enjoy this salsa bite after bite. It’s like sunshine for your taste buds!

You might be thinking, “How can I enjoy this salsa without chips if I am cleansing?” That’s a valid question, considering that you cannot have packaged chips during the cleansing process. You can, however, make your own dehydrated chips from root vegetables, such as sweet potatoes, zucchini, parsnip, and more. Use those vegetable chips as your dipping vessels to enjoy this addicting salsa. Alternatively, you can spoon this salsa into small lettuce cups and enjoy it that way.

For this salsa, choose kiwis that are ripe, or else your salsa will have a sour flavor profile. If green kiwis are too tart for your palate, consider using golden kiwis, as they have a sweeter flavor. Unlike other salsas that you are familiar with, this one contains ginger, which pairs beautifully with kiwi. Instead of using red onion, we opted for shallots because they exhibit a sweet mildness that doesn’t overpower the other ingredients. The savoriness of cilantro plays well off the slightly tart kiwi and, well, you can’t have a salsa without fresh lime juice. That’s the ingredient that ties everything together!

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Today, we’re blending up a refreshing smoothie featuring sweet golden kiwis and crisp apples. This vibrant drink is packed with vitamins and a delicious burst of flavor, making it the perfect pick-me-up for any time of day.

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The great thing about a food processor or high-speed blender is that you can transform two frozen ingredients into a delicious sorbet. Frozen bananas are no match for the power of these appliances! The best part about making a sorbet solely from fruit is that it doesn’t contain any added sugars, syrups, flavors, or dairy products.

Some sorbets (not all) incorporate dairy to yield a creamy consistency. By adding frozen banana, you don’t have to worry about the creaminess factor. Frozen banana helps create a smooth, creamy consistency, while also providing enough sweetness. If you find that the kiwi flavor is a bit to tart or intense, you can blend in a touch of raw agave nectar or maple syrup to sweeten the sorbet. If you do not enjoy the tartness of kiwis, consider golden kiwis instead. Will golden kiwis change the color of the sorbet? Yes, absolutely, but they have a sweeter flavor than green varieties.

It’s pretty incredible that you can enjoy a dessert just by blending together two ingredients. This banana kiwi sorbet is a much healthier alternative to store bought pints, quarts, or gallons. You don’t even want to look at how many grams of sugar per serving these store bought varieties have! Instead, make this healthy, raw vegan dessert this summer and enjoy it during warmer weather.

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What separates this from every other juicing recipe out there? Nearly every juice is easy to make, but not every juice is the perfect combination of fruits and vegetables. You are probably familiar with juices that take like you tapped the earth for its juice. Not this recipe, folks! This cold-pressed yellow juice is refreshing, hydrating, and makes for the perfect addition to your breakfast. You can also enjoy it as a healthy snack to energize your body!

By now, you probably know of the “eat the rainbow” philosophy. The same applies to juicing the rainbow because there are numerous benefits to eating and drinking the produce color spectrum. Can you mix different colored fruits and vegetables? Absolutely, but it can be beneficial and easier to focus on one color at a time with juices. Plus, you can choose different colors to enjoy on separate days if you enjoy juicing. Here are a few benefits of the ingredients used in this recipe:

• Yellow carrots offer a lot of phosphorus and vitamin E, and they have a sweeter flavor profile than orange carrots.
• Pineapple is rich in bromelain, an enzyme that aids digestion and may help fight bacterial infections. It also offers lots of vitamin C, calcium, iron, folate, magnesium, and zinc.
• Mango contains high levels of vitamins A & C, which help maintain healthy skin, hair, and immune function.
• Golden kiwis are sweeter than their green counterparts and offer twice the amount of vitamin C than green kiwis.
• Golden beets contain nutrients that support heart health and healthy blood pressure levels. They also exhibit numerous essential vitamins and minerals.
• Ginger offers a spicy kick and is a true immune-boosting powerhouse that may help the body fight off infections.

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Some people don’t feel that smoothie recipes are necessary. There are smoothie masters, who simply throw different ingredients in a blender and a magical, flavorful creation is the result. Some people, however, are less familiar with produce combinations. It can take time to learn what fruits and vegetables play well with each other, in regards to flavor. And then there are those who simply don’t care if a smoothie tastes like lawn clippings.

We’d rather not drink the juice of fresh cut grass, which is why we like to bring you flavorful smoothies that are love at first sip. That’s the case with this smoothie, which has both sweet and tart flavors. Golden kiwi is juicy and sweet and green apples have a classically tart bite. The banana gives the smoothie a wonderfully creamy texture and adds another layer of sweetness. You don’t really taste the spinach, which is why it’s an excellent leafy green to incorporate in smoothies, especially if you are new to green smoothies. Spinach is naturally rich in protein, iron, fiber, and magnesium, making it an excellent addition to your smoothie. Don’t fear the green!

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The golden kiwi doesn’t get a lot of love, despite the fact that it has a variety of nutrients. Aside from the color difference, the golden kiwi has smoother skin, fewer seeds, and a sweeter flavor than the regular green kiwi. On a nutritional level, the golden kiwi has more vitamin C than the regular green kiwi. In fact, one golden kiwi has three times more vitamin C than an orange does!

Golden kiwi may be the featured ingredient in this smoothie, but we can’t ignore the other two ingredients: pineapple and turmeric. Pineapple contains beneficial digestive enzymes, vitamin C, and antioxidants that boost immune function. Turmeric needs no introduction. It’s a heavy hitter in the world of health and wellness. It’s known for the anti-inflammatory and anti-cancer properties, and everyone should include it in their diet.

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