Kiwi – Benefits and Side affects


Kiwi is a unique fruit as its very high in dietary fibre when compared to other fruits and not to forget it is a delicious fruit too. It is rich in dietary fibre;

Let’s explore some of the benefits of eating kiwi fruit:

  1. Reduces Constipation – Constipation is an adverse condition of bowel irregularity or difficulty in passing stool. Consumption of kiwi fruit can reduce the symptoms of these conditions. It acts as a natural laxative as it is high in dietary fibre.
  2. Enhances protein digestion – Kiwi contains a compound called actinidin, which can break the protein into a simple form and it becomes easily digestible.
  3. Improves heart health – Kiwi is one of the heart-friendly fruit. These contain good fat and it can lower the percentage of bad cholesterol in the blood stream. Kiwi usually helps to maintain a healthy heart by;
  • Reduce Blood Pressure.
  • Kiwi has blood thinning effect, thus lowering the chances of blood clots.
  • Improves cholesterol profile.

However, a few people may experience some side effects like –

  1. Allergy – Kiwi allergy is not severe, but few studies have shown that after consuming kiwi few people developed an allergy. It is characterised by diarrhoea, mouth swelling, itching etc.
  2. Mouth Irritation – Kiwi fruit can cause mouth irritation. Needle-like calcium oxalate crystals present in kiwi are responsible for this.
  3. Diarrhoea – Kiwi acts as a natural laxative. However, few people who are sensitive towards natural laxative may develop diarrhoea.

The adverse effects of kiwi are not severe, and it is rare as well. One kiwifruit a day is good for your health, you can add kiwi with oats meal, in fruit salad, it can be added to a smoothie.
If you want to know more about it then write back to us at so that our nutritionists can get back to you.

References (n.d.). foods-kiwifruit.