Kiwi and dried plums identified as natural remedies for constipation

Research indicates that kiwi and dried plums (prunes) are effective natural remedies for constipation, though they function through different mechanisms.

Kiwi aids digestion through a combination of fiber and high water content. A single green kiwi provides approximately 2 grams of fiber, which helps retain moisture and soften stool. Studies suggest that consuming two green kiwis daily can increase the frequency of complete and spontaneous bowel movements, particularly in individuals with functional constipation or Irritable Bowel Syndrome with constipation (IBS-C). Consuming the edible skin can further increase fiber intake.

Dried plums are effective due to their fiber content and the presence of sorbitol, a natural sugar alcohol. Sorbitol draws water into the intestines, which helps soften stool and stimulates bowel movements. The combination of sorbitol, fiber, pectin, and polyphenols contributes to the laxative effect of dried plums. They are noted for their ability to soften hard stools and increase excretion frequency without necessarily causing diarrhea.