Is Kiwi Low FODMAP? Green vs Gold Kiwi, Digestive Benefits, and Serving Sizes

Kiwi is low FODMAP at 2 small fruits (approximately 150g) per serving, and it may be one of the most beneficial fruits you can eat for digestive health. According to Monash University, both green and gold kiwi varieties are low in FODMAPs at standard servings, with no significant excess fructose or polyol content. But what makes kiwi truly remarkable for people with IBS is its unique combination of the digestive enzyme actinidin, soluble fiber, and high water content — a trifecta that has been clinically shown to improve bowel function.

Kiwi is one of the rare foods that is not just safe on the low-FODMAP diet but may actively help manage IBS symptoms, particularly for those with constipation-predominant IBS (IBS-C).

Why Is Kiwi Low FODMAP?

Kiwi has a well-balanced sugar profile. Its total sugar content is moderate (about 9 grams per 100g), and the fructose-to-glucose ratio is favorable — meaning there is no significant excess fructose to cause malabsorption. Kiwi also contains minimal polyols (sorbitol and mannitol), which means it does not trigger symptoms through the polyol pathway either.

This balanced profile is what makes kiwi safe at a generous serving of 2 small fruits — larger than the safe serving for many other fruits on the FODMAP diet.

Kiwi Type	Safe Serving	Weight	FODMAP Status	Notes
Green kiwi	2 small	~150g	Low FODMAP	Higher in actinidin and fiber
Gold kiwi (SunGold)	2 small	~150g	Low FODMAP	Sweeter, less tart
Kiwi berry	Small handful	~50g	Low FODMAP	Miniature, smooth-skinned variety

Green vs Gold Kiwi: What Is the Difference?

Green and gold kiwi differ in taste, texture, and nutritional profile, but both are safe for the low-FODMAP diet:

Green kiwi (Actinidia deliciosa): The classic variety with fuzzy brown skin and bright green flesh with black seeds. It has a tangy, tart flavor and firmer texture. Green kiwi contains higher levels of actinidin (the digestive enzyme) and more dietary fiber than gold varieties.

Gold kiwi (Actinidia chinensis, often sold as Zespri SunGold): Has smooth, bronze skin and golden-yellow flesh. It is sweeter, less acidic, and has a tropical flavor reminiscent of mango. Gold kiwi contains about three times more vitamin C than green kiwi but slightly less fiber and actinidin.

For digestive benefits, green kiwi may have a slight edge due to its higher actinidin and fiber content. For taste and palatability, many people prefer gold kiwi. Both are excellent choices.

Actinidin: Kiwi’s Unique Digestive Enzyme

Actinidin is a cysteine protease enzyme found almost exclusively in kiwi fruit (with small amounts in pineapple and papaya). It helps break down proteins in the digestive tract, potentially improving the digestion of high-protein meals. This is particularly relevant for people with IBS, where impaired protein digestion may contribute to fermentation and gas production in the large intestine.

Research on actinidin shows that it:

• Enhances gastric protein digestion by 30 to 60 percent in laboratory studies
• Remains active across a wide pH range, meaning it works in both the stomach and small intestine
• May improve gastric emptying, which can reduce the sensation of fullness and bloating after meals

The actinidin content is concentrated in the green variety and is highest in ripe fruit. Cooking destroys actinidin (it is heat-sensitive), so eat kiwi raw to get the full enzymatic benefit.

Clinical Evidence for Kiwi and Constipation

Several well-designed clinical trials have demonstrated that regular kiwi consumption improves bowel function:

A 2010 study in the Asia Pacific Journal of Clinical Nutrition found that IBS-C patients who ate 2 green kiwis per day for 4 weeks experienced significantly increased bowel movements and reduced abdominal discomfort compared to a control group.

A 2021 study in the American Journal of Gastroenterology compared green kiwi to psyllium and prunes for chronic constipation. All three improved constipation, but kiwi was associated with fewer side effects (less bloating and gas) than psyllium, and patients reported higher satisfaction with kiwi.

The mechanism appears to involve kiwi’s unique combination of:

• Soluble fiber: Retains water in the stool, making it softer and easier to pass
• Insoluble fiber: Adds bulk to the stool
• High water-holding capacity: Kiwi fiber holds 1.5 times its weight in water
• Actinidin: May promote gut motility

For people with IBS-C, eating 2 kiwis per day is a simple, evidence-based strategy that also happens to be low FODMAP.

How to Include Kiwi in Your Diet

As a whole fruit: Simply cut in half and scoop with a spoon, or peel and slice. Eating the skin (after washing) provides extra fiber and nutrients. Gold kiwi’s smooth skin is particularly easy to eat.

In smoothies: Kiwi adds a fresh, tangy flavor to smoothies. Blend with raspberries, a small banana, and lactose-free yogurt for a gut-friendly breakfast smoothie.

In fruit salads: Combine kiwi with other low-FODMAP fruits like pineapple, strawberries, oranges, and grapes for a colorful, safe fruit salad.

As a meat tenderizer: Because of its actinidin content, kiwi pulp works as a natural meat tenderizer. Puree kiwi and use it as a marinade for beef or chicken for 15 to 30 minutes before cooking. The enzyme breaks down tough protein fibers, resulting in more tender meat.

On oatmeal: Slice kiwi over your morning oats with a drizzle of maple syrup for a colorful, nutritious breakfast. FODMAPSnap can help you track how your gut responds to different kiwi-based meals over time.

Does Cooking Kiwi Change Its FODMAP Content?

Cooking kiwi does not significantly change its FODMAP status — the sugars remain the same whether the fruit is raw or cooked. However, cooking does destroy actinidin, so you lose the digestive enzyme benefit. If you are eating kiwi specifically for its gut health properties, eat it raw.

Kiwi can be used in baked goods, sauces, and warm dishes for flavor, but the primary digestive advantages come from consuming it fresh.

FODMAP Stacking With Kiwi

Kiwi’s primary sugar is fructose (in balance with glucose). If you eat kiwi alongside other fructose-containing fruits in the same meal, the combined fructose load may exceed your threshold. During the elimination phase, it is safest to stick to one or two fruit types per meal. For example, 2 kiwis alongside a large serving of another fruit could push you past your comfort zone even though each fruit individually is low FODMAP.

Nutritional Profile

Kiwi is nutritionally outstanding relative to its small size:

• Vitamin C: Two green kiwis provide over 200 percent of the daily recommended value — more per gram than oranges
• Vitamin K: Important for blood clotting and bone health
• Folate: Essential for cell division and particularly important during pregnancy
• Potassium: Supports blood pressure regulation
• Fiber: About 3 grams per kiwi, a high amount for a small fruit
• Low calorie: Only 42 calories per fruit

Key Takeaways

• Kiwi is low FODMAP at 2 small fruits (150g) per serving — a generous allowance
• Both green and gold varieties are equally safe from a FODMAP perspective
• Kiwi contains actinidin, a unique digestive enzyme that may improve protein digestion
• Clinical evidence supports eating 2 kiwis daily to improve constipation in IBS-C
• Eat kiwi raw to preserve the actinidin enzyme — cooking destroys it
• Kiwi skin is edible and provides extra fiber and vitamin C

Related Articles

• Are Raspberries Low FODMAP?
• Is Pineapple Low FODMAP?
• Bananas and FODMAPs: Ripe vs Unripe

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This article is for informational purposes only and does not constitute medical advice. The low-FODMAP diet should ideally be undertaken with guidance from a registered dietitian experienced in digestive health. Always consult your healthcare provider before making significant dietary changes.