A new diet-based recommendation may help millions of people suffering from chronic constipation. Recent research by King’s College London shows that eating two to three kiwifruits a day combined with drinking mineral-rich water can significantly improve bowel movement frequency and stool consistency.
What the Study Found
Kiwis are packed with both soluble and insoluble fibre, which helps stool move through the gut more easily.
The natural enzyme actinidin in kiwi may also assist digestion, making it easier for the body to process food.
Drinking mineral-rich water—especially with higher magnesium content—works by drawing water into the bowel and softening stool, helping with regularity.
The British Dietetic Association (BDA) lists both kiwifruit and high-mineral water among recommended diet strategies for chronic constipation.
How Much & How Long
Experts recommend:
●Consuming 2–3 kiwis daily for at least 4 weeks.
●Drinking 0.5 to 1.5 litres of high-mineral water daily for 2 to 6 weeks.
Why This Works
Irritable bowel movement and chronic constipation often stem from low fibre intake and insufficient fluid. Kiwis supply unique fibre that swells in the gut, increasing stool volume and promoting movement; meanwhile, mineral water supports the process by softening stools, reducing straining.
Things to Keep in Mind
These are dietary strategies—not substitute for medical therapies—especially if constipation is due to underlying conditions.
People with kidney problems or on certain medications should consult a doctor before greatly increasing magnesium intake via mineral water or supplements.
Allergies to kiwi exist. If you develop throat itchiness or swelling after eating kiwi, stop and seek advice.
For those who struggle with irregular bowel movements or chronic constipation, the simple combo of two kiwis a day plus mineral-rich water offers a natural, evidence-backed way to help restore digestive rhythm. Combine with regular exercise, sufficient water intake, and a balanced diet for best results.
