Improve Digestion Naturally With This Fruit, Harvard Doctor Suggests

Forget Pills—Harvard Doctor Says Two Kiwis a Day Can Boost Digestion Naturally.

Looking for a natural way to improve your digestion? According to a Harvard-trained gastroenterologist, the answer might be as simple as eating two green kiwis a day. In a July 7 article for The Washington Post, Dr. Trisha Pasricha, a gastroenterologist and instructor at Harvard Medical School, highlighted kiwi’s digestive benefits.

“One kiwi contains over 80% of your daily vitamin C needs and offers two to four grams of fiber,” she explained. Kiwis are also rich in vitamins E and K, antioxidants, and a unique enzyme called actinidin, which helps break down proteins—making them particularly effective for gut health.

What the Research Says
A 2022 clinical study found that people who ate two green kiwis daily for four weeks experienced:

1–2 more complete bowel movements per week

Less bloating and abdominal discomfort

Improved regularity

These results were echoed in a 2023 study published in The American Journal of Gastroenterology, which showed that kiwi consumption improved stool consistency, frequency, and overall digestive comfort—especially for those with constipation or IBS-C.

More Than Just a Digestive Boost
Beyond gut health, kiwi offers a range of wellness benefits. In an Instagram post, Dr. Kunal Sood, a pain specialist, called kiwi a “daily game-changer” thanks to its antioxidants and natural digestive support.

Easy to Add to Your Diet
No supplements needed—just slice and eat. While eating the skin is optional, the juicy green flesh is where most of the benefits lie. Add them to smoothies, salads, or enjoy as a snack.

Bottom Line
Adding two kiwis to your daily routine could be a simple, delicious way to support better digestion, naturally—backed by science, not supplements.