Kiwi

One kiwi (about 75 grams) includes around 2.3 grams of fiber, which is about 9% of the recommended daily intake. A kiwi-derived supplement was eaten for 28 days by 19 healthy people in one research. When compared to a control group, researchers discovered that doing this led to significant increases in the number of daily bowel movements.

In another study, 11 healthy people who ate two kiwis every day for two weeks had more bowel movements and looser stools. In addition, 54 persons with irritable bowel syndrome were given two kiwis each day for four weeks in a 2010 trial. The fiber in kiwis isn't the only thing that is supposed to help with constipation. Actinidin, an enzyme, is also thought to be responsible for kiwi's positive effects on gut motility and bowel habits. Raw kiwis are delicious. Scoop off the green flesh and seeds after peeling or cutting them in half. They're a great addition to fruit salads and may be used to improve the fiber content of smoothies.