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Kiwi fruit powder

Also known as: Kiwi fruit, Chinese gooseberry, Kiwi fruit powder, Actinidia deliciosa

Overview

Kiwi fruit powder is derived from dried and ground kiwifruit, a fruit rich in dietary fiber, vitamin C, antioxidants, and the proteolytic enzyme actinidin. It is primarily used as a natural remedy for digestive health, especially for treating constipation and improving bowel regularity. Research on kiwifruit powder is moderately mature, with several randomized controlled trials (RCTs) and systematic reviews/meta-analyses focusing on its effects on gastrointestinal function, particularly functional constipation. Evidence quality ranges from low to moderate certainty, with some promising but not definitive outcomes. It is categorized as a dietary supplement, functional food ingredient, and natural laxative.

Benefits

Kiwi fruit powder offers several evidence-based benefits, primarily for gastrointestinal health. Multiple systematic reviews and meta-analyses indicate that it significantly increases stool frequency in individuals with functional constipation or irritable bowel syndrome with constipation (IBS-C), with an increase of approximately 0.26 additional bowel movements per day or 1.36 per week. It may also soften stools (improved Bristol Stool Scale scores) and reduce straining, though evidence for these effects is less certain. Moderate certainty evidence suggests kiwifruit reduces abdominal pain associated with constipation. Benefits are primarily observed in adults with functional constipation or IBS-C, with most studies lasting 4 to 12 weeks. Secondary effects include a modest reduction in LDL cholesterol, but no significant impact on weight or other cardiometabolic markers.

How it works

Kiwi fruit powder primarily exerts its effects through its high dietary fiber content, which increases stool bulk and water retention, thereby facilitating bowel movements. The proteolytic enzyme actinidin, also present in kiwifruit, may enhance protein digestion and contribute to improved gut motility. Additionally, the antioxidants and vitamin C in kiwifruit may support overall gut health and reduce inflammation. While the exact molecular targets are still under investigation, plausible mechanisms include positive interactions with gut microbiota and direct effects on gut motility. The bioavailability of fiber and vitamin C is generally good, though enzyme activity may vary based on processing.

Side effects

Kiwi fruit powder is generally considered safe with a low incidence of adverse effects. The most commonly reported minor side effects include mild gastrointestinal discomfort or increased flatulence in some individuals. One review noted a possible, though infrequent, increase in minor adverse events with kiwifruit extracts compared to placebo. No serious adverse events or contraindications have been reported in randomized controlled trials. There are no significant documented drug interactions. However, caution is advised for individuals with a known allergy to kiwi fruit, as allergic reactions can occur.

Dosage

Effective doses in studies typically ranged from the equivalent of about 2 to 3 fresh kiwifruits per day, or corresponding powder/extract doses standardized to fiber and actinidin content. For kiwi fruit powder, an optimal dose should approximate the fiber content of 2-3 fresh kiwifruits daily, which is roughly 5-7 grams of fiber. While timing is flexible, consistent daily intake is recommended to achieve and maintain bowel regularity. Absorption and efficacy may be enhanced when the powder is consumed with an adequate amount of water. There are no established upper limits or safety thresholds beyond which adverse effects are expected, given its food-based origin.

FAQs

Is it safe long-term?

Current data support safety for at least several weeks; longer-term data are limited, but no significant safety signals have emerged from existing research.

Can it replace laxatives?

It may serve as a natural alternative or adjunct for constipation, but it should not replace medical treatment for severe cases without professional advice.

Does it help with weight loss or cholesterol?

Limited evidence suggests a small reduction in LDL cholesterol, but no significant effect on weight loss has been observed in studies.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC11521643/ – This 2024 meta-analysis investigated the cardiometabolic effects of kiwifruit. It found no significant impact on anthropometric indices like weight or BMI, but did observe a modest reduction in LDL cholesterol. The study highlights the limited cardiometabolic benefits despite other known health advantages.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9560827/ – This 2022 systematic review and meta-analysis, encompassing 7 RCTs with 399 participants, focused on kiwifruit's impact on constipation. It reported increased stool frequency (MD ~1.36/week), reduced abdominal pain, and improved stool softness, though certainty varied. The study provides moderate quality evidence for its efficacy in functional constipation and IBS-C.
https://onlinelibrary.wiley.com/doi/pdf/10.1155/2022/7596920 – This 2022 meta-analysis, part of the same systematic review, further details the findings on kiwifruit's effect on constipation. It confirms the increase in stool frequency and reduction in abdominal pain, noting low to moderate certainty for various outcomes. The research underscores the potential of kiwifruit as a natural intervention for bowel regularity.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1018502/full – This 2022 meta-analysis of 11 RCTs specifically examined the effect of fruit intake on constipation, with a focus on kiwifruit. It concluded that kiwifruit significantly increased stool frequency (MD=0.26/day) with no significant heterogeneity. The study supports kiwifruit's role as an effective dietary intervention for constipation.
https://biomedpharmajournal.org/vol17no2/a-systematic-review-and-meta-analysis-of-kiwifruits-impact-on-functional-constipation/ – This 2024 systematic review and meta-analysis of 5 RCTs investigated kiwifruit's impact on functional constipation. It found a significant increase in defecation frequency and highlighted clinically relevant outcomes. The study suggests a need for more high-quality trials despite moderate heterogeneity in current research.