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How Do Kiwis Help Kids' Constipation?

Published May 23, 2024

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Constipation is a frequent problem among kids, causing discomfort and stress for both the little ones and their parents. Natural remedies are often preferred over medications, and kiwis have emerged as a popular natural solution. In this blog, we’ll review how kiwis can potentially help relieve constipation in kids.

Why are Kids Constipated?

Constipation in kids can result from various factors, including a low-fiber diet, insufficient fluid intake, and lack of physical activity. Symptoms typically include infrequent bowel movements, hard stools, and difficulty passing stools. Including kiwis in a kid's diet can significantly improve these symptoms naturally.

Nutritional Profile of Kiwis

Kiwis are packed with essential nutrients that contribute to digestive health. A single kiwi contains approximately 2 grams of fiber, and it's rich in vitamins C and K, potassium, and antioxidants. These elements work synergistically to enhance digestive function.

  1. High Fiber Content: Kiwis are a great source of dietary fiber, which is crucial for preventing constipation. Fiber adds bulk to the stool, making it easier to pass. According to a study published in theAsia Pacific Journal of Clinical Nutrition, regular consumption of kiwis significantly improved bowel movements in individuals with constipation. The study noted that the high fiber content in kiwis helps soften the stool and promotes more frequent bowel movements.

  2. Actinidin: Kiwis contain a unique enzyme called actinidin, which aids in the digestion of proteins and enhances gut motility. Research in theWorld Journal of Gastroenterology found that actinidin improves gastric and intestinal motility, facilitating easier and more regular bowel movements. This enzyme helps break down food more efficiently, reducing the likelihood of constipation.

  3. Water Content: Kiwis have a high water content, which helps keep stools soft and easy to pass. Proper hydration is essential for preventing constipation. A study inNutrients highlighted the importance of water in maintaining stool consistency and preventing dehydration, a common cause of constipation.

  4. Prebiotic Properties: Kiwis act as a prebiotic, promoting the growth of beneficial gut bacteria. These bacteria are essential for a healthy digestive system. Research published in theJournal of Functional Foods demonstrated that kiwis support gut health by increasing the population of beneficial bacteria, which in turn helps improve bowel regularity and reduce constipation.

  5. Vitamin C and Antioxidants: The high vitamin C content in kiwis supports overall gut health and can help alleviate constipation. Vitamin C has a mild laxative effect and can enhance the overall functioning of the digestive system. According to theAmerican Journal of Gastroenterology, antioxidants like those found in kiwis help reduce inflammation in the gut, which can contribute to smoother and more regular bowel movements.

How to Incorporate Kiwis into Kids' Diets

Introducing kiwis into a kid's diet can be done in fun and delicious ways:

  • Fresh Fruit: Serve sliced kiwis as a snack or add them to a fruit salad.

  • Smoothies: Blend kiwis with other fruits to create a nutritious and delicious smoothie.

  • Desserts: Use kiwis as a topping for yogurt or kefir.

  • Frozen Treats: Make kiwi popsicles by freezing blended kiwi puree.

Kiwis are an effective natural remedy for alleviating constipation in kids due to their high fiber content, actinidin enzyme, water content, prebiotic properties, and vitamin C. Regular consumption of kiwis can promote healthier bowel movements and improve overall digestive health. By incorporating kiwis into their diet, parents can help their kiddos find relief from constipation naturally.


  1. Asia Pacific Journal of Clinical Nutrition: "The Effect of Kiwifruit on Bowel Function" (2010)
  2. World Journal of Gastroenterology: "Actinidin from Kiwifruit and Its Effects on Gastric Motility" (2013)
  3. Nutrients: "The Role of Hydration in Preventing Constipation" (2018)
  4. Journal of Functional Foods: "Prebiotic Effects of Kiwifruit" (2015)
  5. American Journal of Gastroenterology: "Antioxidants and Gut Health" (2017)