Forget strawberries and pineapple — the only fruit approved by the EU to boost your gut health might surprise you

When it comes to healthy eating, most balanced diets include vegetables, lean meats, fish, plenty of water — and, of course, fruit. Fruits are known for their wide-ranging health benefits, especially when it comes to gut health.

But not all fruits are created equal. According to the Official Journal of the European Union, only one stands out enough to earn the title of “superfruit”: the kiwi.

Why kiwi beats strawberries and pineapple

While strawberries and pineapple are rich in vitamins and flavor, they don’t match the nutritional punch of the kiwi. Packed with vitamin C, fiber, and an enzyme called actinidin, kiwi helps support digestion and keeps your system running smoothly.

In fact, as of July 30 of this year, the European Union has officially recognized the kiwi for its “health-promoting properties.” The ruling highlights that consuming kiwi “supports normal intestinal function by increasing bowel movement frequency.”

A natural ally against chronic constipation

Kiwi has quickly become a favorite among those struggling with chronic constipation. According to France’s Liberal Society of Hepatogastroenterology, constipation affects about 16% of adults, 9% of children, and over one-third of people aged 60 and older.

For many, incorporating kiwi into their daily routine offers a natural, non-invasive way to improve digestion without relying on medication.

How much kiwi should you eat a day?

So, how much kiwi do you need to actually feel the benefits?The European Commission recommends a daily intake of about 200 grams of fresh green kiwi pulp — roughly two to three kiwis per day.

That advice aligns with the guidance of Dr. Erini Dimidi, a researcher and author of the latest NHS (National Health Service) recommendations in the United Kingdom. She adds that 8–10 prunes can also support healthy digestion.

As for eating the skin she said in a BBC interview, that there’s no harm in keeping the skin on but “even without the skin, it’s good and contains fiber.”

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