If you struggle with constipation in the morning, you’re not alone. Millions of people experience occasional digestive discomfort, and one of the simplest, most effective solutions might already be in your kitchen. Two fruits—kiwis and prunes—are backed by science and praised by dietitians for their ability to promote regular bowel movements, improve gut health, and support overall digestion.
In this article, we’ll explore why kiwis and prunes are so effective, how they work, and how you can easily incorporate them into your daily routine for better digestive health.
Kiwis: A Natural Morning Constipation Remedy
Kiwis are not only delicious but also a powerful natural remedy for constipation. Gastroenterologists often recommend eating two kiwis daily to improve bowel regularity, relieve bloating, and ease abdominal discomfort.
Scientific studies show that kiwi consumption can:
- Increase stool frequency without harsh laxatives
- Improve stool consistency thanks to soluble and insoluble fiber
- Enhance digestion via actinidin, a natural enzyme found in kiwifruit
One randomized controlled trial found that two green kiwifruits a day were as effective as psyllium fiber in relieving constipation—but with fewer side effects like bloating or gas. Plus, kiwis are rich in vitamin C, vitamin K, antioxidants, and hydration-boosting water content, making them an all-around gut-friendly superfood.
Prunes: The Classic Constipation Cure
Prunes (dried plums) have long been used as a home remedy for constipation—and for good reason. They are naturally rich in:
- Fiber to bulk and soften stool
- Sorbitol, a sugar alcohol with mild laxative effects
- Phenolic compounds that support gut motility and feed healthy gut bacteria
Nutritionists recommend starting with 2–3 prunes in the morning, along with plenty of water. Prune juice can also help, but whole prunes provide the added benefit of dietary fiber.
Kiwis vs. Prunes: Which is Better?
Both fruits are effective, but they offer different benefits:
| Feature | Kiwis | Prunes |
|---|---|---|
| Gentle on digestion | ✅ | ❌ (may cause bloating for some) |
| Rich in vitamin C | ✅ | ❌ |
| Natural laxative compounds | ✅ (fiber, actinidin) | ✅ (fiber, sorbitol) |
| Taste & versatility | Fresh, tangy | Sweet, chewy |
For many, combining kiwis and prunes in a daily routine can be the most effective strategy.
How to Add Kiwis and Prunes to Your Morning Routine
To get the most digestive benefits:
- Eat two kiwis first thing in the morning, sliced into a fruit bowl or blended into a smoothie.
- Add 2–3 prunes to your breakfast—either whole, chopped into oatmeal, or mixed with yogurt.
- Stay hydrated—fiber works best when paired with water.
- Start slow if you’re not used to high-fiber foods to avoid gas or bloating.
- Combine with lifestyle habits such as walking after meals, eating a fiber-rich diet, and maintaining regular meal times.
Why This Works for Morning Constipation
Both kiwis and prunes stimulate bowel movements naturally, without the harshness of stimulant laxatives. Their combination of fiber, hydration, and gut-friendly compounds works with your body’s natural rhythm—making them ideal for people seeking natural constipation relief.
Key Takeaway
If you’re looking for a simple, natural solution for constipation in the morning, kiwis and prunes are an excellent choice. They’re backed by research, easy to find, and can be integrated into your breakfast without disrupting your routine.