Boost Your Gut Health and Lower Cancer Risk: Eat These 2 Fruits Daily, Says Doctor!

Eating two kiwis daily might be the key to better gut health. Dr. Trisha Pasricha, a gastroenterologist from Beth Israel Deaconess Medical Center in Boston, often recommends this simple fruit for her patients. Kiwis are not just tasty; they’re packed with nutrients and unique enzymes that aid digestion.

Each kiwi contains around eight grams of fiber, which can help prevent constipation and promote regular bowel movements, as noted by the CDC. They also have actinidin, an enzyme that helps break down proteins and improves digestion—something not commonly found in other foods.

Dr. Pasricha believes kiwis stand out even among other high-fiber options like prunes, which can sometimes cause bloating. In fact, a 2022 study found that eating two kiwis daily led to more regular bowel movements and reduced issues like abdominal pain and indigestion.

Interestingly, a study involving researchers from New Zealand, Italy, and Japan verified that kiwis could be more effective than psyllium husk supplements, which have long been a favorite for digestive health. Certified holistic nutritionist Robin DeCicco echoed this, explaining that the fiber in kiwis adds bulk to stool, helping it move more smoothly through the digestive system.

Beyond just gut health, kiwis show promise in cancer research. A 2011 study from Norway found that kiwi consumption helped prevent DNA damage linked to cancer. More recently, a 2023 study in China suggested those who eat more kiwis may have a 13% lower risk of colorectal cancer.

The health benefits of kiwis extend to their vitamins as well. They are rich in vitamins C, E, and K, along with antioxidants that can protect against various health issues, including heart disease and diabetes. Dr. Pasricha emphasizes that these effects come from eating a balanced diet rather than relying on supplements.

Kiwis can easily be included in your daily routine. They can be enjoyed as a dessert after dinner, blended into smoothies, or added to yogurt or salads for an extra nutritional boost. While Dr. Pasricha enjoys eating the kiwi skin for extra fiber, it’s not a necessity.

In summary, incorporating two kiwis a day into your diet could significantly improve digestive health and offer other benefits too. This little green fruit is a powerhouse, and experts recommend it as part of a balanced diet rich in colorful fruits, vegetables, nuts, and legumes.



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