Why Kiwifruit is Getting So Much Attention

Kiwifruit is nothing new... What has changed is the growing body of research looking at its impact on digestion, gut health, and overall well being.

Kiwifruit contains a unique combination of fibre, water, natural enzymes, and bioactive compounds, making it particularly effective for supporting digestion compared to many other fruits!

The Fibre Factor

Kiwifruit contains both soluble and insoluble fibre, which means it supports both gut health and regular digestion.

Soluble fibre helps feed beneficial gut bacteria and supports metabolic health. Insoluble fibre helps improve stool bulk and bowel regularity (1).

The Real Star: Actinidin

One of the key reasons kiwifruit stands out is due to a natural enzyme called actinidin! (2).

Actinidin is a type of protease, meaning it helps break down protein in the stomach. What makes this interesting is that it works alongside your body’s own digestive enzymes, not instead of them (2).

In summary... Actinidin helps break down protein in the stomach, which may improve digestion and reduce feelings of heaviness after meals, especially in higher protein diets.

Kiwifruit and Constipation

One of the strongest areas of evidence for kiwifruit is its ability to improve bowel regularity. Kiwi's can increase stool frequency and improve stool consistency. (3).

This aligns with Australian dietary guidance that encourages whole food fibre sources to support digestive health (1).

Gut Health and the Microbiome

Kiwifruit also acts as a mild prebiotic, meaning it helps feed beneficial gut bacteria.

This supports a healthier gut microbiome, improved digestion, and reduced inflammation (1).

Micronutrients and Vitamin C

Kiwifruit is not just beneficial for it's digestion benefits we all have seemed to hear about one way or another, but it is also highly nutrient dense and an excellent source of key micronutrients.

One of its standout nutrients is vitamin C, with a single kiwifruit providing more than the daily recommended intake for adults (1). Vitamin C plays an important role in immune function, collagen production, and reducing oxidative stress, which is particularly relevant for those training regularly.

It also enhances the absorption of non haem iron from plant based foods, making it a simple addition to meals to support iron status, especially in females or those with higher requirements.

In addition to vitamin C, kiwifruit provides potassium, vitamin K, vitamin E, and folate, all of which contribute to overall health, recovery, and cellular function.

This makes kiwifruit not only a gut health support tool, but also a practical way to improve overall micronutrient intake through whole foods.

Tips!

1. Add one to two kiwifruit daily for digestion support and to count as one of your 2 serves of daily fruit intake.
2. Try to be consistent for best results.
3. Eat the skin if tolerated for extra fibre!

Kiwi's get our tick of approval

Kiwifruit is a simple, accessible, and evidence supported way to improve digestion and overall health and micronutrient status as a whole!

Its combination of soluble and insoluble fibre, along with digestive enzymes, makes it especially effective for supporting gut health and regularity.

If you are looking to improve digestion, potentially reduce bloating, or support overall gut function, as well as a great hit of vitamin c, adding a kiwifruit per day is one of the easiest food first strategies to implement!

References

1. National Health and Medical Research Council. 2006. Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes. Canberra ACT: NHMRC.
https://www.nhmrc.gov.au/about-us/publications/nutrient-reference-values-australia-and-new-zealand

2. Rutherfurd, S. M., Montoya, C. A., Zou, M. L., Moughan, P. J., Drummond, L. N., & Boland, M. J. (2011). Effect of actinidin from kiwifruit (Actinidia deliciosa cv. Hayward) on the digestion of food proteins determined in the growing rat. Food Chemistry, 129(4), 1681–1689. https://www.sciencedirect.com/science/article/abs/pii/S0308814611009149

3. Caballero, N., Benslaiman, B., Ansell, J., & Serra, J. (2020). The effect of green kiwifruit on gas transit and tolerance in healthy humans. Neurogastroenterology & Motility, 32(9), e13874. https://doi.org/10.1111/nmo.13874