Recent studies suggest that eating two kiwis every morning for four weeks can help increase bowel movements by an average of 1.5 times per week. Kiwis are rich in vitamins, minerals, enzymes, and water, which help increase stool volume, soften stools, stimulate intestinal motility, and improve the gut environment for beneficial bacteria.
Dr. Wang Yu-Jing, a dentist who prepares kiwis for herself and her family each morning, notes that after the digestive system rests overnight, adding fruit to the first meal of the day can supplement water, fiber, and vitamins, all of which support healthy bowel movements.
Dr. Chen Chong-Jun, a colorectal specialist at Changhua Show Chwan Hospital, adds that besides kiwis, other foods like whole grains, green vegetables, fruits, yogurt, and probiotics can promote intestinal health. A varied diet, sufficient water intake, and regular exercise are key to maintaining a healthy gut.
Dr. Huang Yu-Rou from the Department of Family Medicine at National Cheng Kung University Hospital recommends adults consume 20–35 grams of dietary fiber daily, according to national dietary reference intakes. The Taiwan Gastroenterology Association suggests 1–2 green kiwis in the morning, which are high in water-soluble fiber and gentle on the stomach, to help support bowel function.
Nutrition expert Liao Yi-Qing, assistant professor at Chung Shan Medical University, emphasizes that fiber-, antioxidant-, and polyphenol-rich fruits help strengthen immunity, reduce inflammation, and maintain a healthy gut microbiome. Berries, apples, bananas, and citrus fruits are particularly effective in regulating gut microbes and improving inflammatory bowel conditions.
However, patients with conditions like irritable bowel syndrome (IBS) or fructose intolerance should avoid fruits high in certain sugars, such as apples and pears, as these may cause bloating, abdominal pain, or diarrhea.
For overall gut health, Dr. Deng Yao-Zhou of Tung Yuan General Hospital recommends consuming fiber-rich foods even as snacks, maintaining regular sleep and exercise, and managing stress. Dr. Zhang Wei-Yuan from National Taiwan University Hospital adds that staying hydrated, exercising, and developing regular bowel habits are essential. Certain foods, such as smoked items and excessive red meat, may promote colon polyps and should be consumed in moderation.
Nutritionist Tong Xin-Hui of Taipei Show Chwan Hospital also highlights low-GI fruits like kiwi, berries, and apples, which help stabilize blood sugar and support intestinal motility due to their water-soluble fiber content.
Doctors agree that eating fruits like kiwi for breakfast, combined with sufficient water, regular exercise, and healthy daily routines, can promote a balanced gut microbiome, smoother bowel movements, and overall health.
