If you are one of those who suffer every time you try to go to the toilet, you are probably fed up with the generic advice to “eat more fibre and drink more water”. For millions of people, chronic constipation is rarely combated with this well-intentioned recommendation. It is a global health problem that affects about 16% of adults worldwide. Something as trivial as this can worsen your quality of life.
However, we do not have to resign ourselves to living in silence with this agony. Recent dietary studies have confirmed that there are foods with proven laxative properties. We are referring to the humble kiwi, a tropical fruit that aids intestinal transit more than we might initially think. According to new research, daily consumption of kiwis can greatly alleviate chronic constipation, allowing us to stop resorting to medication.
Kiwis: the powerfood against chronic constipation
Chronic constipation is defined as constipation that lasts more than three months, with fewer than three successful bowel movements per week (to put it politely). However, kiwifruit has proven to be the best ally in various clinical trials. Although it has often been said that a high-fibre diet is best, the type of fibre has never been specified.
What makes kiwi superior to many other sources of fibre? Its power lies in its ability to attack the root cause of chronic constipation in a comprehensive manner. Kiwi is a fruit that has the perfect balance of soluble and insoluble fibre. We are all familiar with insoluble fibre, but soluble fibre forms a viscous gel in the intestine, which works to soften the stool. Insoluble fibre, on the other hand, adds bulk, stimulating bowel movements. Kiwis have a high water retention capacity, which makes stools bulkier and softer, and therefore makes our visits to the loo much less painful.
The second component that makes it so beneficial is the enzyme actinidin. Actinidin is a proteolytic enzyme that breaks down proteins. It is found mainly in green kiwis and acts in the stomach and small intestine, as well as the large intestine. It helps break down proteins from other foods – such as meat and dairy products – more efficiently. By digesting proteins better, we speed up the gastric emptying process. This helps reduce skin bloating and the feeling of heaviness that complicates chronic constipation.
Finally, one of the things that makes kiwi one of the best laxatives is its prebiotic effect. It is one of the foods that patients report having the fewest side effects, such as gas or bloating, when consumed to treat chronic constipation. This sets it apart from other natural laxatives, which tend to be more aggressive, albeit effective.
In addition, its prebiotic effects help beneficial intestinal bacteria, which support long-term intestinal health.
What foods to avoid if you often suffer from constipation
Kiwis are a superfood for maintaining our intestinal health, but we need to know what foods to avoid if we often suffer from constipation. Your diet may be full of foods that sabotage and slow down your digestive system without you realising it. Ultra-processed and high-fat foods are usually the main culprits.
Fried foods, fast food and ultra-processed meats can take weeks to digest and slow down our transit time. On the other hand, refined grains such as white bread, rice and pasta are high in calories, but because they are so heavily processed, they have lost much of their essential fibre, which means they pass through our intestines much more slowly.
We’re sorry to tell you this, but excessive alcohol and caffeine intake is also counterproductive. Ultimately, they act as diuretics on our bodies, dehydrating us and making our stools drier and harder. In addition, some fruits, such as unripe bananas, contain so much resistant starch that they can slow down digestion.
You know, if you’re having trouble going to the toilet during the Christmas season, a couple of kiwis a day can help improve your bowel movements. Try to avoid foods that are giving you a hard time at the loo, and see a professional if you feel that your chronic constipation persists. Keep it up and you’ll see how much easier those restroom visits go!