Fruits are packed with essential nutrients, including vitamins, minerals, and both soluble and insoluble fibres, all of which play a vital role in supporting various bodily functions and overall health. While incorporating a mix of fruits into your diet is beneficial, certain fruits, when eaten consistently, can have a more pronounced impact – helping improve gut health, strengthen immunity, and enhance overall wellbeing.
Karan Rajan, a UK-based surgeon and popular health content creator, is breaking down the benefits of eating kiwis every day. In an Instagram video shared on March 31, he highlights that the fruit is not only great for gut health and microbiome support but can also help strengthen immune function.
Kiwis for gut health
According to Dr Rajan, eating kiwis every morning for four weeks may be even more effective than some traditional laxatives, while also supporting your immune system. He cites a study comparing people who ate kiwis with those who took psyllium husk – the OG fibre supplement – which found that the kiwi group showed better improvements in bowel movements and overall gut health.
He explains, “A large randomised control trial of 184 people compared eating two kiwis daily to taking psyllium, which supposedly is the gold standard fibre supplement. After just four weeks, the kiwi munchers had more complete spontaneous bowel motions per week, as well as better consistency and less straining and better GI comfort and higher satisfaction than taking psyllium. In fact, this study was so strong that it led to a positive opinion from the European Food Safety Authority for kiwis in maintaining normal defecation.”
Fibre in kiwis
Dr Rajan highlights that kiwis likely outperformed psyllium husk because they contain higher amounts of soluble, prebiotic fibre, whereas psyllium has very little fermentable fibre. He explains that healthy bowel movements aren’t just about adding bulk – they also depend on gut bacteria and the quality of fuel you provide them.
The surgeon explains, “The reason that kiwis outperform psyllium husk was likely because kiwis have a higher proportion of soluble prebiotic fibre. Psyllium husk has almost no prebiotic fibre and it’s barely fermented by your gut bacteria; so, it has virtually zero impact on your microbiome. And good pooping health is not just about bulk formation; it is about bacterial health and bacterial biomass.”
Immune support from kiwis
Dr Rajan also highlights that kiwis are rich in vitamin C, carotenoids, polyphenols, and fibre, which work synergistically to support the immune system. Regular consumption may help reduce both the frequency and severity of upper respiratory tract infections, particularly in older adults, while also shortening the duration of illness.
The surgeon notes, “The high amounts of vitamin C you find in kiwis might also support the immune system. In elderly people, eating two gold kiwis per day reduced the severity and duration of upper respiratory infections, such as colds, sore throats, and congestion. They didn’t get sick less often, but when they did get sick, their symptoms were milder and shorter. This was probably a combination of the vitamin C, carotenoids, polyphenols, and fiber in the kiwi working synergistically to support immune function.”
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
