A UK-based surgeon has highlighted daily kiwi consumption as a simple way to improve digestion and support immune health, citing clinical research to back the claim.
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Karan Rajan, a British surgeon and health content creator, discussed the benefits of eating kiwis in an Instagram video posted on March 31. He said that eating the fruit regularly can improve gut function and may work better than some commonly used fibre supplements.
According to Dr Rajan, eating kiwis every morning for four weeks can significantly improve bowel movements while also supporting the immune system. He referred to research comparing kiwi consumption with psyllium husk, a widely used fibre supplement.
Explaining the findings, Dr Rajan said, “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.”
He noted that kiwis likely performed better than psyllium husk because of their fibre composition. While psyllium mainly adds bulk, kiwis provide soluble and prebiotic fibre that feeds beneficial gut bacteria.
Dr Rajan explained, “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.”
Beyond digestion, Dr Rajan also pointed to immune benefits. Kiwis are rich in vitamin C, carotenoids, polyphenols and fibre, which work together to support immune defences.
He said regular kiwi consumption may reduce the severity and duration of common respiratory infections, especially among older adults.
“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,” said the doctor.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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