Kiwi: A Superfruit for Gut Health and More

Dr. Trisha Pasricha, a gastroenterologist, author, and columnist for The Washington Post, ranks kiwi at the top of gut-friendly foods. She says kiwi:

• Improves gut health.

• Lowers triglycerides (which can cause heart attacks).

• Reduces cancer risk.

Dr. Pasricha, who leads a lab at Harvard Medical School and directs the Gut-Brain Research Institute at Boston Medical Center, often prescribes two kiwis a day to patients who prefer natural solutions over medications — especially those with common digestive issues like bloating and constipation.

Why Kiwi is Great for Your Gut

• Vitamin C powerhouse: One kiwi provides over 80% of daily needs — more than two oranges.

• Rich in fiber: 2–4 grams per fruit.

• Contains actinidin, a rare plant enzyme (also in mango and pineapple) that breaks down proteins, aiding digestion.

• A 2022 international study found that eating two kiwis daily for four weeks:

  • Improved bowel movements.

  • Reduced abdominal pain, indigestion, and straining.

  • Boosted overall quality of life more than fiber supplements.

Kiwi also promotes healthy gut bacteria (probiotics) and reduces symptoms of IBS. According to dietitian Jillian Culbertson, kiwi helps feed beneficial bacteria, reducing digestive issues and infections.

Other Health Benefits

1. Cancer prevention:

   • A 2011 Norwegian study showed that eating 1–2 kiwis daily for a month reduced DNA damage by 30%.

   • A 2023 review of 24 studies found kiwi intake reduced colorectal cancer risk by 13%.

2. Lowers triglycerides by about 13% in one month.

3. Supports bone and artery health with vitamin K (31 mcg per fruit = 25–30% of daily needs) and vitamin E.

4. Rich in potassium (215 mg per fruit) — vital for heart, kidney, muscle, and nerve function.

5. Boosts immunity, fights fatigue, and improves iron absorption.

6. Promotes collagen production for skin healing and youthfulness.

Key takeaway: Dr. Pasricha emphasizes that the health benefits come from eating whole fruits like kiwi — not from antioxidant supplements. Nutrients in kiwi work together naturally, offering effects that are often lost (and sometimes harmful) when isolated in pill form.

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