As a nutritionist who knows how to eat well for digestive health, it’s a little embarrassing for me to admit: I struggle with occasional constipation. Even though I do everything “right” in terms of nutrition (eating plenty of fiber and probiotic-rich fermented foods) and exercise (following the recommended guidelines for movement), I’ve always tended toward slow digestion—and the problem has only gotten worse with age. Since turning 40 a couple of years ago, my bowels seem to have gone on strike, making BMs fewer and further between.
Thankfully, my profession (and my dedication to my health!) keeps me up-to-date on the latest research on food and digestion. Recently, I noticed an intriguing area of study on a single-food constipation-reliever: kiwi! A mounting body of research shows that this fruit may hold promise for sufferers of digestive slow-down.
In fact, eating two of these fruits seems to be the magic ticket for boosting the frequency of number twos. One 2022 study found that people who ate two green kiwis per day increased their weekly number of bowel movements, while another study from the same year revealed that two gold kiwis were as effective as a psyllium husk supplement for relieving constipation. It’s made me wonder, could it work for me?
Read More: 6 Possible Reasons Why You’re So Constipated
I’m always up for a good fruit salad or smoothie featuring these fuzzy fruits—but two whole kiwis every day sounds like a bit much, even for a fruit lover like me. So I was excited when I had the chance to try Enzymedica’s Kiwi Regularity Chewables, a tablet supplement that features real kiwi fruit enzymes. Here’s what these tangy chewables have done for my digestive health.
Why Kiwi Chews May Work for Sluggish Digestion
You don’t have to be a nutritionist to know that fruits are part of a balanced diet that promotes healthy digestion. But what’s the deal with kiwi? Why might this specific fruit give success in the bathroom? Fiber is part of the answer. Kiwis contain a decent amount of this nutrient at 2.25 grams per fruit. Compared to other fruits like apples or berries, that’s not all that much, but some evidence suggests that the fiber in kiwi has a unique capacity to retain water, helping stool pass through the colon more easily.
Read More: 7 Natural Ways to Relieve Constipation
Researchers believe another component is more likely responsible for kiwis’ impressive effects on regularity: an enzyme called actinidin that might improve gut motility (a.k.a. the movement of food through the digestive tract). Kiwi may also speed gut motility by enhancing the stomach’s emptying and supporting a healthy gut microbiome.
Trying Kiwi Chews for Regularity
Since the Enzymedica Kiwi Regularity chews contain 600 milligrams of kiwi fruit powder and 600 milligrams of actinidin, I figured they were worth a try as a substitute for eating two entire kiwis every day. (Worth noting: There’s no specific data on how much kiwi extract is in a single fruit.)
The supplement uses a proprietary version of actinidin, called Actazin, that’s cold-pressed from real kiwi to minimize any nutrient losses. They’re also free of the top nine most common food allergens.
Upon popping my first dose of two chewables, I was pleasantly surprised by their flavor and texture. Though I expected they might be chalky or overly acidic, they were nice and sweet with a zingy, tart finish. (I’m sure the addition of the zero-calorie sweetener xylitol doesn’t hurt there.)
I wasn’t expecting my supplement experiment to be immediately successful, so I gave it several days before assessing things in the digestive department. Little by little, I noticed a difference! After only a few days of supplementation, I realized I was making more frequent, more successful trips to the bathroom. Whereas previously I might have gone three to four times per week, I was now hitting five to six. That still might not be the textbook goal of once a day, but, for me, it was real progress. Technically, anything from three times per day to three times per week is considered normal, but I felt pretty good about getting into this higher range.
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Another major advantage here: Unlike other digestive aids I’ve tried in the past, the kiwi chews have provided side effect-free results. There’s been no running to the bathroom, no unpleasant changes in stool consistency, no abdominal pain, no embarrassing gas. Just more frequent, more voluminous output. Since starting them several weeks ago, I’ve also noticed that I’m less prone to bloating, an unexpected win I’m happy to claim.
Like any supplement, the kiwi chews aren’t without a couple of downsides—but for me, they’re pretty minor. Since a single bottle only provides 15 doses, it doesn’t last very long and requires frequent re-ordering. Also, the per-dose price is a little high (close to $1.50 per two tablets). Still, having tried other digestive interventions with minimal success, I don’t mind spending less than the cost of a cup of coffee (which, incidentally, doesn’t move my bowels, either) on constipation relief.
Last Word
Having supplemented my diet with Enzymedica’s kiwi chews for several weeks now, I’m totally drinking the kiwi Kool-Aid. These chewables aren’t some off-the-wall treatment: Current research shows kiwi can be an evidence-based approach to constipation relief. So far, my own experience backs this up, as the digestive backup I’ve struggled with for years seems to be a thing of the past.