Harvard liver doctor names the ultimate superfood that's easy to buy for healthy gut
Maintaining a healthy gut is essential for overall wellness, yet many people struggle with constipation, bloating, and digestive discomfort. According to Dr. Saurabh Sethi, a Harvard- and Stanford-trained gastroenterologist, one simple and affordable fruit could make a significant difference. Kiwi, a bright green, tangy fruit, offers scientifically backed benefits for digestion and overall gut health, making it an easy addition to your daily diet.
Natural Relief for Constipation
Constipation can affect daily life and overall well-being, and many people rely on laxatives or fiber supplements for relief. As shared by Dr. Sethi on Instagram, kiwi offers a natural alternative. The fruit contains a unique type of fiber that draws water into the stool, making bowel movements softer, easier, and more regular. Studies indicate that consuming just two kiwis per day can significantly reduce constipation symptoms within a few weeks, improving. gut motility and comfort.
For individuals with irritable bowel syndrome (IBS), many fruits can trigger bloating, gas, or abdominal discomfort due to high FODMAP content. Kiwi, however, is naturally low in FODMAPs, making it less likely to irritate the gut. Dr. Sethi notes that people with IBS can include kiwi in their diet without worrying about digestive upset, allowing them to enjoy the fruit while supporting their gut health.
Digestive Enzyme Boost
Kiwi contains actinidin, a natural enzyme that helps break down protein. Dr. Sethi explains that consuming kiwi with or after protein-rich meals can ease digestion, reducing post-meal bloating and discomfort. This makes kiwi particularly helpful for individuals who experience heaviness after meals that include meat or dairy.
One kiwi provides about 2–3 grams of fiber, combining both soluble and insoluble types. Research suggests that this fiber works effectively for stool consistency and digestive function, sometimes outperforming common fiber supplements like powders or pills. Additionally, kiwi offers a range of nutrients, including vitamin C, potassium, and antioxidants, which support immunity and overall health without artificial additives.
Beyond Gut Health
While kiwi’s digestive benefits are well-documented, the fruit also contributes to overall wellness. Its nutrients may help reduce inflammation, strengthen the immune system, and Dr. Sethi emphasizes that this common, affordable fruit can serve as both a preventive and therapeutic option for digestive health. Adding kiwi to your daily routine is a simple step toward a healthier gut and better overall well-being.