Expert explains why kiwis outperform traditional fibre supplements for gut health
Higher proportions of soluble prebiotic fibre provide superior fuel for essential bacteria
Incorporating a variety of fruits into a daily diet is beneficial, but certain choices have a more pronounced impact on systemic wellbeing.
Karan Rajan, a UK-based surgeon and health content creator, shared insights via Instagram on Tuesday, regarding the specific benefits of kiwis.
He highlighted that eating kiwis every morning for four weeks can be more effective than traditional laxatives for supporting the microbiome.
Dr Karan 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.”
Fibre in kiwis
The study found that the group consuming kiwis experienced better consistency and higher gastrointestinal satisfaction than those using psyllium husk. According to Dr Rajan, the primary reasons for this performance include:
- Soluble prebiotic fibre: Kiwis have a higher proportion of fermentable fibre compared to psyllium.
- Bacterial biomass: Good digestive health relies on the quality of fuel provided to gut bacteria.
- Normal defecation: The European Food Safety Authority issued a positive opinion on kiwis for maintaining regular motions.
Immune support from kiwis
Beyond digestion, kiwis are rich in vitamin C, carotenoids, and polyphenols. Dr Rajan noted that in elderly populations, eating two gold kiwis per day reduced the severity and duration of upper respiratory infections.
While they did not get sick less frequently, their symptoms were milder and shorter. The surgeon explained, “This was probably a combination of the vitamin C, carotenoids, polyphenols, and fiber in the kiwi working synergistically to support immune function.”
Regular consumption thus serves as a powerful tool for enhancing overall immunity and digestive comfort.
"Please Note: This information is for educational purposes only and does not count as medical advice. Readers should always consult a qualified doctor regarding any questions about their health or a medical condition."