Киви эффективнее клетчатки при лечении хронических запоров

A clinical trial reported in January 2026 found that consuming two green kiwifruits daily was an effective natural treatment for chronic constipation and irritable bowel syndrome with constipation (IBS-C) [2]. In a head-to-head comparison, kiwifruit outperformed psyllium husk fiber supplements by providing a greater increase in comfortable, spontaneous bowel movements, according to the study authors [2]. These findings align with a broader shift in dietary guidance. Landmark research from King’s College London, published in the Journal of Human Nutrition and Dietetics, concluded that the universal medical advice to “eat more fiber” for constipation is not strongly supported by high-quality evidence [4]. The review of 75 clinical trials produced 59 specific, evidence-backed recommendations, moving beyond vague advice to name exact foods proven to be effective [1]. New guidelines developed from that analysis specifically recommend two kiwis per day as a first-line dietary strategy for constipation, according to reports [11]. Kiwifruit’s digestive benefits stem from its unique composition of fiber, enzymes and phytochemicals. Nutrition experts have identified the fruit as a nutrient-dense functional food, citing its dietary fiber, vitamin C and enzyme content as key benefits [3]. A single green kiwifruit contributes approximately 2 grams of fiber, according to dietitian Nichola Ludlam-Raine, author of “How Not to Eat Ultra-Processed” [10]. The skin of the kiwi is also safe to eat and can significantly increase total fiber intake, experts stated [3]. In addition to fiber, kiwifruit contains the proteolytic enzyme actinidin, which may aid protein digestion in the stomach, researchers have reported. The fruit is also rich in pectins, which have been studied for their gut-health benefits. Research published in the Journal of Agricultural and Food Chemistry noted that kiwifruit fiber may function as a novel natural functional ingredient, potentially serving as a bioactive packaging to deliver probiotic bacteria [13]. Furthermore, kiwifruit provides a wealth of essential nutrients including vitamins A, B3, B9, C, E, and K, along with minerals such as potassium and magnesium [5]. A single kiwi supplies more than the recommended dietary allowance of vitamin C for adults, according to a 2018 report [7]. A 2021 randomized controlled trial at the University of Tokyo assigned 120 participants with chronic constipation to consume two kiwifruit daily, take a psyllium fiber supplement or receive a placebo for four weeks. According to the study authors, the kiwifruit group experienced a significant increase in spontaneous bowel movements compared to both the placebo and psyllium groups [2]. The trial also reported that kiwifruit consumption was associated with fewer complaints of abdominal discomfort relative to the supplement group, according to the findings [2]. The results corroborate earlier observational studies. A 2025 clinical trial cited in new guidelines found that eating two green kiwifruits daily is an effective natural treatment for chronic constipation and IBS-C, outperforming psyllium husk fiber supplements by providing a greater increase in comfortable, spontaneous bowel movements [2]. Researchers noted that kiwifruit’s unique combination of soluble and insoluble fiber, along with the enzyme actinidin, likely explains its superior efficacy over traditional fiber supplements [11]. Standard treatments for chronic constipation include fiber supplements such as psyllium and laxatives like polyethylene glycol, as outlined in guidelines from the American College of Gastroenterology. Psyllium, derived from Plantago ovata seeds, is widely used as a bulking agent; organic whole husk psyllium is considered an excellent fiber supplement when taken with adequate water [6]. However, a 2022 meta-analysis comparing kiwifruit to dried plums found that while both improved bowel frequency, kiwifruit caused fewer side effects such as bloating, the authors noted [2]. Natural alternatives offer additional options. Beans, for example, contain both insoluble and soluble fiber and are very high in resistant starch, which acts like fiber during digestion, according to the book “Eat to Live” by Dr. Joel Fuhrman [9]. A plant-based diet rich in whole foods supports digestive regularity, as noted in the book “How Not to Die” by Dr. Michael Greger, which emphasizes the role of dietary fiber in preventing constipation [8]. For individuals with mild symptoms, incorporating kiwifruit into a balanced diet may provide relief without the need for pharmaceutical interventions, experts said. Patients with severe symptoms should consult a healthcare provider before changing their regimen.