Improves Bowel Function In Irritable Bowel Syndrome Sufferers
Irritable bowel syndrome is a common disorder of the gastrointestinal system. Its characterized by abdominal pain, diarrhea, constipation, and alternating diarrhea and constipation. Treatment of this debilitating disease can be difficult.
In 2010, a study was carried out to see what effect the consumption of kiwi fruit would have on IBS constipation symptoms. A total of 41 patients with IBS constipation participated in the study, which took place over four weeks of treatment. Findings were overwhelmingly positive. The patientsweekly defecation frequency significantly increased, while colon transit time significantly decreased.
Top 9 High Soluble Fiber Fruits For Ibs
Soluble fiber is hydrophilic, so it absorbs water inside your colon and forms a gel-like mass. This amazing property helps your IBS by :
- Eases constipation as it makes your stool softer.
- Helps with more regular bowel movements.
- Also, to some extent, it can help with IBS-diarrhea.
- As an added benefit, regular high soluble fiber consumption improves your overall health, reduce the risk of serious disease such as heart diseases, cancers.
Kiwi: The Key To Constipation Relief
A Multitude of Mechanisms
There are several proposed mechanisms underlying how this tropical fruit may exert its effect on constipation.These mechanisms are largely attributed to kiwis nutrient profile and its fiber content. Kiwis have a high water holding capacity and high viscosity, which helps with fecal bulking and softening. The fruits laxative effects may also be related to the activity of a probiotic enzyme, actinidin. Actinidin is a digestive enzyme that breaks down protein, improves gastric emptying and may facilitate laxation through its stimulation of receptors in the colon. Further, kiwis have a high polyphenol content, which may also confer digestive health benefits. Polyphenols can promote the growth of beneficial gut bacteria, such as bifidobacteria, and can fend off harmful bacteria due to their antibacterial and anti-inflammatory properties .
Clear the Way for Kiwi
Our recipe for Kiwi Power Toasts using our Artisan Baker 10 Grains & Seeds is an easy, nutritious way to add kiwi to the diet. Find this recipe and more recipes to share with patients on the Schr website.
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May Benefit Heart Health
Consuming a diet rich in vegetables and fruits like kiwis is a smart way to support heart health.
Studies show that eating kiwis, specifically, could help reduce heart disease risk factors, including high blood pressure.
A study looked at the effects of eating either kiwis or apples in 118 people with either high normal blood pressure or stage one high blood pressure .
Those who ate three kiwis per day for 8 weeks had lower blood pressure at the end of the intervention compared with those who ate one apple per day .
A 2012 study in 102 men who smoked had participants eat three kiwis per day for 8 weeks. Those who did this had reductions in blood pressure and platelet aggregation, or the clumping together of platelets in the blood, compared with a control group .
Platelet hyperactivity could increase the risk of heart disease because platelets can stick to blood vessel walls, forming plaques. When this happens, its a condition known as atherosclerosis.
People who smoke are at higher risk of plaque buildup, so eating kiwis may help prevent platelet accumulation and reduce the risk of atherosclerosis in this population .
Whats more, some studies have shown that eating kiwis may help reduce total cholesterol and triglycerides and boost heart-protective HDL cholesterol .
Its worth noting that adding any fresh or frozen fruit to your diet, not just kiwis, is likely to benefit your heart health. Nonetheless, eating kiwis is a delicious way to take care of your heart.
Characteristics And Quality Of Sources
The baseline characteristics of the used studies for the scoping review section are presented in . Four studies used powdered kiwifruit supplements as the intervention, 5 used the green kiwifruit cultivar Hayward, and 3 studies used gold kiwifruit. The intervention dosage ranged from 2 kiwifruit/d in 5 studies to 3 kiwifruit/d in 3 studies. The intervention time ranged from 1 to 28 d. Of the studies, 3 were parallel design, 1 was an open-label design, and 8 were crossover designs. Seven trials were conducted in New Zealand, 2 in Spain, 2 in the United States, and 1 study in Italy, Japan, and China, respectively.
Of 661 participants, a total of 537 received interventions: 131 received supplement capsules and 406 received kiwifruit, of whom 126 participants received gold kiwifruit and 280 received green kiwifruit. The total number of participants per study ranged from 10 to 184, with 472 participants being female, which accounts for 77.9% of participants 1 study did not report on participant gender . Two studies were conducted in healthy participants only 6 studies had no control group. In 1 study only individuals with IBS-C participated, in 3 studies the participants had IBS-C and FC, and in 6 studies the participants were characterized as FC. Four trials did not use the Rome criteria to characterize participants, 7 trials used Rome III criteria, and 1 trial used Rome IV criteria.
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The Worst Foods For Ibs According To Dietitians
Irritable bowel syndrome, or IBS, is a condition that affects between 25 and 45 million people in the United States. It is a condition that upsets part of the intestines and is linked to symptoms like abdominal pain, cramping, diarrhea, and constipation. Unfortunately, symptoms can vary from person to person, which makes providing definitive dietary guidelines to manage symptoms difficult.
When people try to manage their IBS symptoms, they may have to do a little trial and error before they find what works best for them. While following diets including foods that are low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols has been shown to manage certain IBS symptoms in many people, it is not a magic bullet for all. Other people may find more success in managing their symptoms following a low fat, gluten-free, or a variation of other diets.
Although the “perfect IBS diet” will vary from person to person who is managing IBS symptoms, there are some common foods that trigger symptoms more than others. So, if you have a diagnosis of IBS, avoiding these foods may be a good place to start to decrease the incidence of cramping, diarrhea, constipation, and other unsavory and pretty annoying side-effects of this syndrome. Read on, and for more on how to eat healthy, don’t miss 7 Healthiest Foods to Eat Right Now.
Kiwifruit For Irritable Bowel Syndrome
Image Credit:BenRo3 / Flickr. This image has been modified.
An estimated 10-20% of the general population suffers from irritable bowel syndrome , which accounts for about 4 million doctors visits a year. What can we do for these tens of millions of sufferers? In my video Kiwifruit for Irritable Bowel Syndrome I profile a kiwifruit intervention. Researchers found that eating 2 kiwifruit a day for a month significantly shortens colon transit time, increases defecation frequency, and improves bowel function in those with constipation-type IBS.
Furthermore, No deleterious effects of kiwifruit consumption on psychological functioning or adverse events were found in these studies. I would hope not! The reason the researchers put that in there, though, is to contrast kiwi fruit to tegaserod, the most frequently prescribed drug for IBS. Well, at least it was before it was pulled from the market out of concern that it was killing people by increasing their risk of heart attack and stroke. Thus, Id suggest trying the kiwis first.
The role of fruit, fiber, and antioxidants may help explain why people eating plant-based diets have improved bowel function in general. See my videos Bristol Stool Scale, Bulking Up on Antioxidants, Bowels of the Earth, Food Mass Transit, and Say No to Drugs by Saying Yes to More Plants.
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Abdominal Discomfort And Pain
In a large international multicenter study , with psyllium as the positive control intervention, with a mixed case group and a healthy control group, the consumption of 2 green kiwifruit/d was associated with a significant reduction in GSRS abdominal pain scores in both the IBS-C group and the FC+IBS-C group postintervention. In the FC+IBS-C group, the difference in GSRS abdominal pain score between kiwifruit and the positive control reached significance . One trial compared consumption of 2 enzymatically active gold kiwifruit with or without the skin per day in IBS-C and reported a significant reduction in abdominal pain with the ingestion of kiwifruit flesh and kiwifruit skin with both the Birmingham IBS survey and the GSRS when compared with kiwifruit flesh only. An increase in the dosage of enzymatically active gold kiwifruit to 3 per day significantly reduced abdominal pain in a combined FC+IBS-C group posttreatment , while psyllium did not . The absence of an effect of 2 enzymatically active gold kiwifruit per day on abdominal pain both in comparison to psyllium and posttreatment was confirmed in a third study .
The Dynamic Duo: Fiber And Actinidin
From improved immunity to metabolic health, the benefits of our green and SunGold kiwifruit are numerous. One area where Zespri® Kiwifruit benefits really excel is in good gut health. Weve talked before about the fiber benefits of Zespri® Kiwifruit:
“A diet rich in both soluble and insoluble fiber is the way to go if you want a digestive system that runs smoothly.Zespri® SunGold has 2 grams of fiber per serving, with a good balance of soluble and insoluble fiber. When eaten with its smooth skin, the same serving provides double the fiber!”
Its this balance of soluble and insoluble fiber that is unique in kiwifruit, making it easier to absorb.
But Zespri® Green Kiwifruit is not only rich in fiber, it also contains high amounts of a unique natural enzyme actinidin.
Actinidin aids in the digestion of proteins found in meats and dairy products improving the digestion of protein . A more complete digestion of proteins helps reduce that feeling of heaviness and bloating associated with a protein-heavy meal.
Zespri® Green and Sungold Kiwifruit have the added benefit of being a low-FODMAP food, which makes it one of the best foods to eat with IBS and perfect for people prone to digestive discomforts.
A low glycemic index, and now low FODMAP! Once again our kiwifruit proves to be a key nutritional performer! If youre looking for low FODMAP fruits, you can add Zespri® Green and SunGold Kiwifruit to your list!
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A Natural Digestive Supplement Made From Kiwi Fruit
While kiwi fruits may have all these digestive health benefits, the challenge is actually being able to eat a couple of kiwi fruits every day. They can be expensive, and not always readily available.
Thankfully, there is an alternative. Kiwi Klenz is a revolutionary, 100% natural digestive supplement made from kiwi fruit extract . Its exclusively manufactured by Xtend-Life, a family owned company based in New Zealand, the home of the kiwi fruit.
One of the best things about it is that its so simple and cost effective to take only one capsule per day is needed.
Whats more, the manufacturer is sure that Kiwi Klenz can help your digestion that they offer a money back guarantee.
How Kiwifruit Helps With Constipation
One study specifically looked at the effect of kiwifruit on patients with constipation-predominant IBS . Researchers assigned 41 people with IBS-C to receive either a placebo or two kiwifruit per day. An additional 16 people without constipation received kiwifruit to serve as the healthy control group.
Researchers found that people with IBS-C who ate the kiwifruit were the only ones to see a significant increase in bowel movement frequency during the study. Both the IBS-C placebo group and the healthy control group saw little change. Despite significant improvement, the IBS-C kiwifruit group still had fewer overall bowel movements than the healthy control group, which was made up of people without constipation issues.
The study also showed that the IBS-C group that ate kiwifruit had a significant increase in colonic transit time. That means that food spent less time in their colons. There was no major change for the placebo group.
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Disrupted Swallowing And Reflux
A recent, still unpublished trial from New Zealand using 2 enzymatically active gold kiwifruit per day as the intervention in participants with FC and IBS-C showed significant improvement in Patient-Reported Outcome Measurement Information System disrupted swallowing scores and in SAGIS acid regurgitation and gas scores posttreatment. However, there were no significant differences between kiwifruit and the positive control for the same scores. The SAGIS acid regurgitation and gas score includes items on belching, acid burping, and disrupted swallowing. The same study could not demonstrate a reduction in GSRS reflux scores.
However, a still unpublished international multicenter study using 2 green kiwifruit/d was able to show a significant improvement in the GSRS reflux domain in the IBS-C group and the combined FC+IBS-C group alike posttreatment in the FC group, the posttreatment improvement did not reach significance . The difference in GSRS reflux scores between the green kiwifruit intervention and the positive control was not significant.
Finding Digestive Health Relief
Reading more about the digestive health benefits of eating kiwifruit resulted in finding many reasons to add it as a regular part of my diet.
The benefits of eatingkiwifruit:
- Excellent source of Lutein and Vitamin A
- Supports breaking down proteins in meat
- Antibacterial, antifungal, and antimicrobial benefits
- Excellent source of Vitamin K
- Sleep support, heart health support, delicious taste, and so many more.
A pubMed abstract following a group of patients with IBS/C, shows promise for those of us that deal with digestive discomfort on a daily basis. They observed an improvement in digestive health among the group eating two kiwifruit per day for four weeks. Just TWO kiwifruit per DAY Very simple change to make!
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The Buzz Around Kiwifruit
About 35% of Irritable Bowel Syndrome cases have constipation as a primary symptom, but many people struggle to find effective relief.
Doctors will often recommend more fibre, water and exercise, but sometimes this isnt enough. In addition to these strategies, many patients end up taking stimulants or laxatives. These can come with side effects like diarrhea, bloody stools, bloating and abdominal discomfort.
In an effort to find other effective options for people suffering from constipation, some researchers turned to kiwifruit. A number of studies have found that kiwifruit has a laxative effect that can help relieve mild constipation.
Is Kiwifruit Allowed On The Alkaline Diet
If you are followingPhase 1 on the Curing Vision Food Chart to rapidly cleanse your body, plan to have kiwifruit once you are finished with this phase. When beginning Phase 2, test kiwifruit in your diet choices to see how it supports your digestive health. The best time to eat them will likely be among your first meals of the day, breakfast or mid-morning snack. Choose kiwifruits that are soft and squishy to the touch, these are sweet and ripe. Eat the entire fruit, skin and all, if you dont mind the fuzzy texture.
If you are new to eating kiwifruit, be aware that they may cause some mouth sensitivity when eating several at one time. If you are allergic to kiwifruit, some symptoms are swollen lips after eating, dont give up hope. There were specific foods that I couldnt eat without an allergic reaction as a result. Now that my health has improved, I can tolerate eating these foods without allergic reaction symptoms.
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Kiwifruits A Day Keep Constipation With Ibs Away
Did you know that 2 out of 3 women with irritable bowel syndrome suffer from constipation ? And the rest either have diarrhea alternating with constipation or diarrhea? On top of that, when attempting a low FODMAP diet on their own, even those who suffer from diarrhea, often become constipated. Its definitely a major issue!
For someone with IBS, it can be even more difficult to manage their constipation than someone who suffers from chronic constipation , as some of the remedies out there can make symptoms like bloating and gas worse. Take the famous prunes, for example, although they work great to manage constipation, they contain one of the FODMAPs , which can worsen gas, bloating, and pain if not tolerated.
Come to the rescue, the humble green kiwifruit. This delicious, vitamin-C packed fruit has shown in several research studies to help people with IBS-C improve constipation by:
Increasing the number of weekly bowel movements
Giving more complete bowel movements
Producing softer and easier to pass stools
And, best of all, kiwis have no side effects .
How do green kiwis accomplish all of this? We dont yet know the exact mechanism but several have been proposed:
Whats best of all is that the portion of kiwis you need to eat is very reasonable and easy to incorporate in your diet. Most studies have used just 2 medium kiwifruits .
And there are many ways to eat them. My favorite is to just add them to my breakfast, just as they are. You can also: