Harvard Doctor Recommends This Everyday Fruit for Better Digestion

Skip the Supplements — Harvard Doctor Says Two Kiwis a Day Can Transform Your Digestion

If you’re looking for a natural and tasty way to support your digestive health, the solution might be as simple as adding two green kiwis to your daily routine. In a recent column for The Washington Post (July 7), Dr. Trisha Pasricha, a gastroenterologist and instructor at Harvard Medical School, highlighted the powerful gut benefits of this fuzzy fruit.

“One kiwi contains over 80% of the daily vitamin C requirement and provides two to four grams of fiber,” Dr. Pasricha explained. “It’s also rich in vitamins E and K, antioxidants, and a digestive enzyme called actinidin, which helps break down proteins in food.”

Backed by Research: What Happens When You Eat Two Kiwis Daily?
A 2022 study revealed that participants who ate two green kiwis each day for four weeks experienced:

1–2 additional complete bowel movements per week

Less straining and abdominal discomfort

Reduced indigestion symptoms

And it’s not just a one-off finding. A June 2023 study published in The American Journal of Gastroenterology showed that daily kiwi consumption improved:

Stool consistency

Bowel movement frequency

Overall digestive comfort — particularly in people with constipation and IBS-C (Irritable Bowel Syndrome with Constipation)

More Than Just Digestion
Kiwis may also play a broader role in overall wellness. In an April Instagram post, Dr. Kunal Sood, an anesthesiologist and pain management specialist, praised the fruit for its antioxidant properties and digestive benefits, calling it a “game-changer” for daily health.

How to Add Kiwis to Your Diet
No need to eat the fuzzy peel (unless you want extra fiber)—just slice and enjoy the vibrant green interior. You can toss them in smoothies, yogurt bowls, or eat them as a quick snack.