Constipation is a common digestive issue in which stool is difficult to pass. It can happen to anyone regardless of gender, but you’re more likely to feel constipated if you don’t drink a lot of water or eat fiber-rich foods.

Fortunately, there are many natural remedies for constipation. One such remedy is kiwi fruit.

Other causes of constipation

Aside from poor diet and dehydration, the following are common causes of constipation:

• Not using the bathroom when you need to – If you hold the urge to pass stool for whatever reason, the desire to do so gradually goes away. But doing this isn’t advisable as the longer you delay a bowel movement, the drier and harder your stool will become. This can also increase the risk of fecal impaction.
• Traveling – When you travel, your daily routine changes. You may eat, use the bathroom or go to bed at different times than your usual, and this can negatively affect your digestive system.
• Not exercising – According to recent studies, physically fit people are less likely to feel constipated than less active people. If you spend most of your day sitting down or lying in bed, you may have a higher risk of getting constipated.

Kiwi for constipation

Kiwi fruit can relieve constipation by improving the softness and bulk of stool, thereby making it easier to pass. Eating kiwi fruit regularly can also increase the frequency of bowel movements. This effect can be attributed to the high water content of kiwi fruit.

And unlike harsh laxatives, kiwi fruit can relieve constipation without causing diarrhea.

Aside from water, kiwi fruit also owes its constipation-busting benefits to an enzyme called actinidin. Actinidin helps to keep things moving through the gastrointestinal tract. A type of fiber called pectin in kiwi fruit also adds bulk to stool and helps to speed up the passage of waste through the gastrointestinal tract to naturally relieve constipation.

As prebiotics, both actinidin and pectin help beneficial bacteria grow in your gut. This makes your digestive system work more smoothly. Beneficial gut bacteria also keep harmful gut bacteria in check.

Kiwi fruit can also alleviate constipation arising from gastrointestinal issues, such as irritable bowel syndrome. This condition can involve alternating cycles of diarrhea and constipation, along with abdominal cramps, nausea and excess gas.

In one study, participants with irritable bowel syndrome ate two kiwi fruits every day for four weeks. The results showed that the participants experienced more frequent bowel movements. This suggests that the daily consumption of kiwi fruit can improve bowel function in people with irritable bowel syndrome.

But even if you don’t suffer from constipation, you can still benefit from eating kiwi fruit daily. In one study, researchers found that healthy people who ate kiwi fruit daily experienced no digestive issues. Therefore, eating kiwi fruit as part of a healthy diet can help keep you regular even in the absence of constipation.

Recipe for fresh kiwi fruit juice

The kiwi fruit tastes most similar to a pineapple in that it’s a little tart yet still pleasantly sweet. If you prefer sweeter kiwi fruits, let them ripen until soft but not wrinkled before eating.

Kiwi fruits are very easy to eat. Just cut the fruit in half and scoop out the flesh with a spoon. Some people peel the fruit first before cutting it, but the easiest way to enjoy the fruit is to leave the skin on. You can bite into the juicy pulp like you would an apple or cut it into slices for easier eating.

You can also blend fresh kiwi fruits into a juice. Drink this after a meal to prevent constipation.

Ingredients for 2 servings:

• 2 kiwi fruits
• 4 cups water
• 1 cup ice cubes
• 1/4 cup raw honey
• Pinch of salt

Preparation:

1. Wash the kiwi fruits. Halve them crosswise and scoop out the pulp with a spoon.
2. Add the kiwi pulp and all the remaining ingredients to a blender. Blend until you have a smooth pulp.
3. Pour the juice into two glasses and add ice cubes. Serve and enjoy.

Thanks to its high water and fiber content, kiwi fruit can help relieve constipation fast. The next time you feel a little backed up, snack on a kiwi fruit or drink fresh kiwi fruit juice.

Sources:

NaturalHealth365.com

MedicalNewsToday.com

PepperBowl.com