Kiwi
Actinidia deliciosa
Fruits. Modern nutrition.
Also called Kiwifruit, Chinese gooseberry
Pinyin: Mí Hóu Táo
Spanish: Kiwi
Kiwi is a fuzzy brown fruit with bright green flesh, eaten fresh, and studied for helping constipation.
Did you know? Kiwi was called the Chinese gooseberry until New Zealand growers renamed it in the 1950s, after the country's national bird.
What it may help, and how strong the proof is
- Constipation. Small trials in adults with constipation found that eating two kiwis a day for a few weeks made stools softer and more frequent. Larger trials are needed.Early proof
- Colds, flu & immunity. Kiwi is high in vitamin C, which immune cells use. Vitamin C pills have small effects on colds, and kiwi itself has not been tested for prevention.Traditional proof
Parts of the body
Traditional use
Wild kiwi vines grew in the mountains of central and southern China for centuries. Chinese folk medicine has used parts of the vine for joint pain and inflammation, but the fruit is mainly food.
How it is classified
- Herbal actions
- Laxative, Antioxidant, Nutritive. Energy: neutral.
How people take it
Trials of constipation often used two kiwis a day for about four weeks. The fuzzy skin is edible if washed well.
Food and juice.
Where to get it
Originally from China, now grown in New Zealand, Italy, Chile, Greece and California. Sold fresh (green and gold types), as juice and in dried form. Key nutrients: vitamin C, vitamin K, potassium and fiber.
Be careful
Generally safe as food. Kiwi can cause mouth itching or allergy, especially in people with latex or birch pollen allergy. Large amounts may cause loose stools.
Avoid if: latex allergy; birch pollen allergy.
Mixing with other things
- Works well together
Classic fruit salad and smoothie pairing.
- Worth knowingBlood thinners (warfarin, Eliquis, Xarelto, Plavix, daily aspirin)
Kiwi has a modest amount of vitamin K. Keep intake steady if you take warfarin.
Found in these formulas
Gut reset (Modern)
The honest take
Kiwi is a nutritious fruit and one of the more studied fruits for constipation, but the trials are small. Its vitamin C is real, but fruit has not been shown to prevent colds. Be wary of claims that kiwi detoxes the body.