Kiwi is a real superfood for health

The most compelling clinical evidence concerns the health of the gastrointestinal tract. A systematic review in 2025 showed that daily consumption of two green kiwis improves peristalsis and helps with functional constipation. The effect is comparable to that of prunes and psyllium, but it is much better tolerated.

These properties are explained by three mechanisms:

1. Kiwi’s alpha fibers retain moisture, increasing stool volume and speeding up the passage of food through the intestines.
2. Biochemical — the enzyme actinidine improves protein digestion and reduces bloating.
3. Microbiotic — Kiwi polysaccharides act as prebiotics, supporting the growth of beneficial bacteria Lactobacillus and Bifidobacterium.

In addition, kiwi belongs to the category of low-FODMAP foods, which makes it a safe option for sensitive digestion and irritable bowel syndrome.

Kiwi is one of the richest sources of natural vitamin C, which is important for the functioning of the immune system. In a clinical study among elderly participants, regular consumption of four golden kiwis per day did not reduce the frequency of colds, but significantly reduced the severity and duration of symptoms such as congestion and sore throat. This effect is associated with an increase in vitamin C levels in the blood and an increase in the body’s resistance to infections.

Studies show that kiwi has antioxidant and anti-inflammatory properties due to its content of vitamins E, K, carotenoids and polyphenols. Regular consumption of fruit can reduce the level of chronic inflammation, which is important for the prevention of cardiovascular and metabolic disorders.

There is also evidence of kiwi fruit’s effect on sleep quality. In a small experiment, eating two kiwis an hour before bedtime for four weeks helped participants fall asleep faster and sleep longer, which may be due to the content of antioxidants and serotonin in the fruit pulp.

Clinical reviews confirm that the best option is two green kiwis a day to support digestion and golden or green kiwis to strengthen the immune system. It is better to eat the fruit whole and raw, as heat treatment destroys actinidine, and purification reduces the amount of fiber and vitamin E. Kiwi peel is edible and significantly increases the content of useful substances.

Numerous studies confirm that kiwi is not just a delicious fruit, but a functional product with proven health effects. Its regular use helps to normalize digestion, strengthens the immune system and helps the body cope with inflammation and stress.