The King of Low FODMAP Fruits for Constipation and Indigestion? | Foods Good for Constipation

"They say fruit is good for you, but why do I feel bloated and have to run to the bathroom every time I eat it?"

"My gut is sensitive, so I've cut out fruit entirely."

Have you been avoiding healthy fruits because of this frustration and fear?

The reason might be a component called 'FODMAP' found in many fruits.

However, not all fruits burden our intestines.

Here is the 'King of Fruits' that even those with sensitive guts can eat with peace of mind, solving both constipation and indigestion simultaneously.

Hello, I'm Choi Yeon-seung, an oriental medicine doctor who has provided safe and effective dietary solutions to countless digestive patients for 15 years.

If you read this article to the end today, you'll understand why this fruit is a miracle cure for constipation and indigestion,

grasp its amazing scientific principles,

and learn the most effective ways to consume it to fully enjoy its benefits.

Why Do Fruits Make You Bloated? (The FODMAP Story)

Everyone knows that fruits are healthy foods rich in vitamins, minerals, and dietary fiber.

However, some people experience gas and even diarrhea after eating fruit.

They might think, "Perhaps fruits just don't agree with me."

The main reason is certain 'sugar' components found in many fruits.

Specifically, these are sugars named 'fructose' and 'sorbitol.'

These are prime examples of 'FODMAPs' that are poorly absorbed in the intestines and readily fermented.

Fructose and sorbitol that aren't fully absorbed in our small intestine travel directly to the large intestine.

There, they become a 'special food source' for the countless gut microbes residing there.

The problem is that as these microbes break down these sweet sugars, they furiously produce gas.

It's like having a small 'gas factory' inside your belly.

This is the real reason for that uncomfortable gurgling and bloating in your abdomen.

So, should we avoid all fruits?

Fortunately, the answer is 'no.'

This is because there are 'good' fruits with very low 'FODMAP' content that are gentle on the gut.

And the fruit sitting on that throne is 'kiwi.'

What Makes 'The King of Fruits,' Kiwi, Different?

Unlike fruits like apples, pears, and peaches, which contain high amounts of gas-inducing substances like 'fructose' and 'sorbitol,' kiwis have a significantly low FODMAP content.

Instead, they possess two powerful 'secret weapons' that make our intestines comfortable.

Secret Weapon One: Actinidin, a Natural Protein-Digesting Enzyme

Have you heard that adding kiwi when marinating meat makes it tender?

This is due to a component called 'actinidin.'

Actinidin is a special natural protein-digesting enzyme found exclusively in kiwis.

It acts as a 'special helper,' aiding in the gentle digestion of protein-rich foods like meat, dairy, and beans we consume, preventing them from burdening the stomach.

Therefore, it greatly benefits those who suffer from post-meal bloating and indigestion.

Secret Weapon Two: The Perfect Harmony of 'Sponge' and 'Loofah'

Do you remember? The 'sponge' (soluble dietary fiber) that softens stools and the 'loofah' (insoluble dietary fiber) that cleanses the intestines.

While most foods are strong in one type, kiwi contains both types of dietary fiber in an ideal ratio.

The soft 'sponge' supplies moisture to the stool, making it moist, while the 'loofah' gently pushes the softened stool through the intestinal wall without strain.

Thanks to this, positive effects can be expected for both hard and soft forms of constipation.

Thus, kiwi helps with less 'gas production' and better 'digestion and bowel movements,' truly making it the 'King of Fruits' for those with sensitive intestines.

Gold Kiwi vs. Green Kiwi: Which is Right for You?

When you go to the supermarket, you always wonder: which one should I choose between green kiwi and yellow gold kiwi?

Both are excellent fruits, but the better choice can vary depending on your 'primary symptoms.'

1. If Constipation is Your Main Concern, Choose 'Green Kiwi'

Green kiwis have a higher dietary fiber content than gold kiwis and are also richer in the natural protein-digesting enzyme, actinidin.

Therefore, for those whose primary problem is 'constipation,' where stools don't pass easily and bowel movements feel sluggish, green kiwi can be a more potent solution.

2. If Indigestion is More Troublesome, Choose 'Gold Kiwi'

On the other hand, gold kiwis are less sour and sweeter than green kiwis. This means their acidity is lower, which can be less irritating to the stomach.

Therefore, if your main problem is post-meal bloating or stomach discomfort rather than constipation, or if you have a particularly sensitive stomach, it's better to start with the milder gold kiwi.

Constipation relief → Green Kiwi

Digestion promotion → Gold Kiwi

Now that you've chosen the kiwi that's right for you, how can you consume it to maximize its effects by 200%?

How to Consume Kiwi to Boost Its Benefits by 200%

Now that you've chosen the kiwi that's right for you,

how can you consume it

to boost its effects by 200%?

Here are three secrets.

1. '2 per day' is the golden number.

As the saying goes, "too much of a good thing can be bad,"

and even if kiwi is good, eating too much

can actually burden your intestines.

Indeed, according to several studies,

a group that consistently consumed 2 kiwis daily

showed significant improvement in constipation symptoms

[1].

Not too many, not too few—

remember '2 per day.'

2. '30 minutes after meals' is the best timing.

This is the time when kiwi's natural digestive enzyme 'actinidin'

can most effectively act to break down the proteins from the meal you just ate.

Rather than eating it before a meal and burdening your stomach,

enjoy it as a comfortable dessert

30 minutes after finishing your meal.

3. Eat the 'peel' for added nutrition.

Q. Can I eat kiwi peel?

A. Yes, that's an excellent question. Kiwi peel is richer in dietary fiber, folate, and Vitamin E than the flesh, making it even more effective for relieving constipation and providing antioxidant benefits.

However, the fine hairs on green kiwi can make the texture rough. The best way is to wash the peel thoroughly and blend the whole kiwi into a smoothie.

Gold kiwis have almost no hair, so there may be much less reluctance to eat them with the peel on.

End Your 'Fruit Worries' with Kiwi

Less gas,

easier digestion,

and satisfying bowel movements!

Kiwi is the best fruit that can resolve the long-standing concerns

of those with sensitive intestines.

Today, we've learned about the King of Fruits, kiwi.

However, if you're experiencing stubborn constipation that isn't resolved by kiwi alone, you should also review your lifestyle habits to stimulate bowel movements. If the opportunity arises, I will cover this in detail soon.

Don't be afraid to eat fruit anymore.

Starting today, try two delicious kiwis daily

and begin to experience a more comfortable gut.

[References]

[1] Chey, S. W., Chey, W. D., Jackson, K., & Eswaran, S. (2021). Exploratory Comparative Efficacy of Green Kiwifruit, Psyllium, or Prunes in US Patients With Chronic Constipation: A Randomized Controlled Trial. The American journal of gastroenterology, 116(6), 1304–1313.

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