It may seem strange, but eating kiwi peel can be one of the simplest and most natural ways to relieve chronic constipation. The recommendation comes from new dietary guidelines published in the Journal of Human Nutrition and Dietetics and Neurogastroenterology & Motility, which point to kiwi as one of the most effective foods for those suffering from this intestinal problem.
According to research, rye bread and water with a high mineral content also play an important role in relieving constipation. The conclusions, cited by , are based on reviews of more than 75 clinical trials on the impact of food on intestinal transit.
A problem that affects millions of people
Chronic constipation is one of the most common digestive conditions. It is estimated that one in every six people in the world suffers from the problem. Among the most common symptoms are less than three bowel movements per week, hard stools and pain when defecating.
According to Eirini Dimidi, associate professor of nutritional sciences at King’s College London, the aim of these guidelines is “to bridge the gap between research and clinical advice”. In other words, providing more practical and specific dietary recommendations for those living with this disorder.
Unlike traditional guidelines, which only suggested increasing fiber consumption, the new guide highlights specific foods with proven effectiveness, such as kiwi, prunes and rye bread.
Kiwi: small fruit, great intestinal ally
Kiwifruit, especially when consumed with the peel, can increase the volume and water content of feces, improving intestinal transit and reducing the time it takes for waste to pass through the digestive system.
According to William Chey, professor and head of gastroenterology at the University of Michigan, kiwi is “well tolerated and easy to incorporate into the diet”. The recommended dose is two to three kiwis per day, which, in addition to being sufficient, is a practical option for those looking for natural solutions.
The peel is rich in fiber and bioactive compounds that reinforce the prebiotic effect, helping to balance the intestinal flora. However, Professor Cuckoo Choudhary, from Thomas Jefferson University Hospital, warns: “avoid heating kiwis”, as heat destroys the enzyme actinidin, responsible for facilitating intestinal movement.
Other ways to relieve constipation naturally
For those who don’t like the taste of kiwi, there are effective alternatives. Prunes, flaxseeds, oats, yogurt and oranges are also powerful allies.
According to Choudhary, a good combination is a cup of natural yogurt with a spoonful of ground flaxseed, rich in fiber and probiotics. Psyllium supplements, used in doses of up to 10 grams daily, can help the intestine function regularly and also reduce cholesterol.
In addition to food, movement is essential. “Even something as simple as walking daily increases the effectiveness of the digestive tract,” explains the expert.
The new guidelines represent an important advance in the approach to constipation, replacing generic advice with concrete and scientifically proven dietary measures.
And there’s a simple moral: next time you eat a kiwi, don’t peel it, but don’t heat it either. Your intestine will thank you.
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