Gastroenterologists Recommend Kiwifruit for Better Digestion

Experts say fiber is the most important nutrient for gut health.

Mar. 19, 2026 at 4:30pm

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Gastroenterologists Trisha Pasricha, M.D. and Supriya Rao, M.D. recommend eating kiwifruit to improve digestion and bowel movements. They say fiber is the single most important nutrient for gut health, and clinical trials show that eating two kiwis per day can help relieve constipation. The experts also stress the importance of eating a wide variety of fiber-rich plant foods to support a healthy gut microbiome.

Why it matters

Maintaining good digestive health is crucial for overall wellbeing, and experts say that increasing fiber intake through foods like kiwifruit can provide significant benefits. This advice is particularly relevant as over 95% of Americans are not getting enough fiber in their diets.

The details

According to the gastroenterologists, fiber does not actually get broken down by the digestive system. Instead, it serves as food for the beneficial bacteria in the gut, which then produce short-chain fatty acids that support the intestinal lining and reduce inflammation. While there are many high-fiber plant foods to choose from, the experts specifically recommend kiwifruit, citing clinical studies that show eating two kiwis per day can improve bowel movements and relieve constipation.

  • Clinical trials on the benefits of kiwifruit for digestion have been conducted.

The players

Trisha Pasricha, M.D.

A gastroenterologist and assistant professor at Harvard Medical School, as well as the author of "You've Been Pooping All Wrong".

Supriya Rao, M.D.

A gastroenterologist with Integrated Gastroenterology Consultants in Lowell, Massachusetts.

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What they’re saying

“The single most important thing most people can do for their digestion is eat more fiber. Over 95% of Americans aren't getting enough.”

— Trisha Pasricha, M.D., Gastroenterologist

“When those [gut bacteria] break down fiber, they produce short chain fatty acids that help support the lining of your intestines and reduce inflammation.”

— Supriya Rao, M.D., Gastroenterologist

“Clinical trials show that eating two kiwis a day can improve bowel movements and help relieve constipation.”

— Trisha Pasricha, M.D., Gastroenterologist

What’s next

Experts recommend incorporating more high-fiber foods like kiwifruit into your diet to support digestive health.

The takeaway

Increasing fiber intake, particularly through nutrient-dense foods like kiwifruit, is crucial for maintaining a healthy gut and supporting overall wellbeing. By 'eating the rainbow' of fiber-rich plant foods, individuals can optimize their digestive function.