It’s a familiar struggle — your stomach feels heavy, sluggish, and uncomfortable, as if everything has come to a standstill.
You drink more water, eat more fiber, maybe even reach for supplements, yet nothing seems to work quite right. But what if one small, everyday fruit could make a real difference?
That’s what gut health researcher Dr. Eirini Dimidi from King’s College London has spent the past 14 years studying, and her new findings reveal a surprisingly simple trick that could help your digestive system function at its best.
A closer look at the gut
Dr. Dimidi and her team analyzed 75 clinical trials focusing on how different foods and supplements affect bowel movements and intestinal activity.
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Using MRI scans, they observed how various foods influence the amount of fluid in the intestines and the speed at which the digestive system moves waste through the body.
The results showed that certain foods could enhance gut motility and make stool softer — key factors in preventing constipation. But one fruit stood out from the rest.
The kiwi effect
Among all the foods tested, the kiwifruit emerged as an unexpected hero. Rich in dietary fiber, this small green fruit also seems to increase the water content in the intestines, helping digestion run more smoothly.
Kiwis also contain an enzyme called actinidin, which in laboratory studies has been shown to accelerate how quickly the stomach empties.
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Researchers suggest that eating two to three kiwis a day for at least four weeks may support regularity and reduce symptoms of constipation.
More than fiber alone
While fiber is widely praised for gut health, Dr. Dimidi’s findings suggest that fiber alone isn’t a cure-all.
The effects depend on the type of fiber, its source, and how it interacts with your body’s microbiome. In other words, not all fibers are created equal.
Other effective options highlighted in her study include rye bread, psyllium husk, and magnesium oxide supplements — all of which help maintain natural bowel rhythm.
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Even mineral water can help, especially varieties rich in magnesium, which has a mild laxative effect.
The gut-brain connection
The research also underlines how complex the gut really is. It’s home to trillions of bacteria that communicate with the brain through nerves, hormones, and chemical messengers.
A balanced gut microbiome can influence not only digestion but also mood and immune function.
When digestion slows down, this system becomes unbalanced — which is why even small improvements can have a big impact on overall wellbeing.
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Small steps, real results
The message from Dr. Dimidi’s research is refreshingly clear: you don’t need extreme diets or expensive detoxes to keep your gut healthy.
Sometimes, small daily habits — like adding a few kiwis to your breakfast — can bring your digestive system back into balance.
Your gut doesn’t need perfection. It just needs a little consistency, a little movement — and perhaps, a little green fruit.
The article is based on information from Illustreret Videnskab
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