Which Fruit Is Better for Digestion and Gut Health?

Kiwis and apples are both known to support gastrointestinal well-being, but which fruit really stands out? It turns out that kiwi may have a benefit when it comes to digestion (the process of breaking down food), while both offer similar benefits for overall gut health.

According to Amanda Sauceda, MS, RDN, a gut health dietitian and lecturer at California State University, Long Beach, what “sets kiwis apart for digestion is how helpful they have been for constipation.”

She pointed to two 2022 studies showing that after four weeks, people with functional constipation or constipation-dominant irritable bowel syndrome who ate two kiwis a day had less constipation and, in one of the studies, even greater improvement than those taking a fiber supplement.

Apples, on the other hand, are definitely not a bad choice for digestion. But the main digestive benefit of apples lies “in regulating stool consistency, rather than specifically speeding up or improving bowel movement frequency,” explained Marcie Vaske, senior clinician at the Oswald Digestive Clinic, based in Minneapolis, MS, LN, CNS.

Kiwifruit’s ability to relieve constipation likely comes from its unique combination of nutrients: actinidine, a natural enzyme that breaks down proteins, and soluble and insoluble fiber, explained Monica Amburn, MS, RDN, LDN, senior director of food and nutrition at the International Food Information Council.

“Kiwi fiber has a higher water retention and swelling capacity than apple or even wheat bran fiber,” Vaske added. “This means it can improve stool volume and consistency more effectively, which is helpful if one suffers from constipation.”

Apples are also high in fiber (one serving has a little less than the 4 grams found in kiwis), but they are a less balanced type. The main fiber, pectin, is a soluble form that primarily helps soften stools, Vaske noted.

It’s also worth noting that, unlike kiwi, most of the digestion-promoting nutrients in apples are found in the skin, Vaske added, which many people don’t eat.

Plus, apples might actually cause tummy issues in some people because of their natural FODMAP content, Amburn said. “For these people, opting for a low FODMAP fruit like kiwi is a great alternative,” she said. Health.

When it comes to gut health — the overall well-being of the digestive tract, supported by the billions of microbes that live there — kiwis and apples may actually be linked. “They both contain beneficial fiber to support a healthy microbiome,” Vaske said.

However, Sauceda noted that apples may have a slight benefit because their skin contains pectin, a fiber known to “feed” healthy gut bacteria. “It also increases compounds called short-chain fatty acids, which help maintain the intestinal barrier,” she said.

Gut antioxidants from apples and kiwis are also neck and neck, with each containing “superior antioxidants,” Vaske said. These compounds help minimize inflammation in the gut and protect the integrity of the intestinal lining.

Looking to add more kiwis and apples to your meals and snacks? That would be a good thing, according to Amburn.

“Apples and kiwis are fantastic fruits that both contain a mix of soluble and insoluble fiber, both essential for a healthy gut microbiome and overall digestive function,” she said.

Vaske said the optimal daily serving for digestive benefits is one apple or two kiwis. Try one of these tasty and colorful suggestions:

• Add slices of apple or kiwi to oatmeal, yogurt, granola or chia pudding.
• Toss together an all-green salad of leafy greens, apples, kiwis, celery, and green goddess dressing.
• Make apple “bagels” by hollowing out the fruit, cutting it horizontally, and topping with your favorite nut or seed butter, yogurt, or spice blend.
• Blend chopped kiwi into a smoothie or protein shake.
• Make applesauce with the skin on to accompany savory dishes like pork chops or grilled chicken.
• Mix diced kiwi or apple into a fruit salsa and serve with tortilla chips.