Good Lifestyle

Reducing this swollen sensation to help maintain Intestinal regularity To improve anxiety, having a healthy intestine can have a considerable impact on your general well-being, which is why it is so hot to understand foods and ideal drinks to balance the intestinal microbiome. Fortunately, gastroenterologists agree that this often neglected fruit can improve your intestinal health and potentially further reduce the risk of cancer.

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Doctors say that kiwi can regulate your intestinal microbiome.

Although they may not be a basic food in the direction of apples and bananas, you may want to consider making these hairy round fruits a permanent addition to your grocery list.

In a recent column in The Washington Post ,, Trisha not , MD, a gastroenterologist and instructor based in Boston at the Harvard Medical School, explained that a "prescription" Two daily kiwis has become its essential for patients complaining of irregularity and bloating.

At the most elementary level, it is largely because the tiny fruits are fiber powers. A portion with 1 cup of kiwi pack almost Five grams Essential digestive aid (when consumed with the skin), by Cleveland Clinic.

Beyond that, kiwis surpass other foods with regard to prebiotics . It is the compounds that help probiotics to train, which in turn provide the optimal intestinal microbiome for "good" yeasts and bacteria that promote intestinal health.

"The good balance between probiotics is important for many bodily processes, including the fight against diseases and the regulation of your hormones", Gillian Culbertson said to the Cleveland clinic. “And we know that a balance of good bacteria can prevent digestive problems, certain infections and conditions such as irritable colon syndrome (IBS). Prebiotics are important because they are a food source for these healthy bacteria. ”

Gastroenterologist Joseph Salhab , MD, comes regularly on its social media accounts to boast the advantages of Kiwi. In a recent Tiktok video , he explained that the fruit is also surprisingly magnesium top , a nutrient that helps increase the amount of water in your intestines, Improve mobility In your GI tract.

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Studies confirm that kiwi helps the regularity of the intestine.

Pasricha adds that kiwis are loaded with other vital nutrients, in particular with regard to vitamin C (with 80% of the requirements of the daily contribution found in a single fruit), as well as vitamins E and K, and a relatively rare enzyme known as actinidine which facilitates the digestion of proteins.

But the recommendation is not only based on food information: research confirms that Kiwi can help make your intestines move.

Pasricha quotes a 2022 study Directed by Italian, Japanese and - in a hilarious coincidence - Kiwi (or New Zealand) scientists who considered more than 180 patients who were healthy, had been diagnosed with the SCI or suffered from constipation.

They found that participants who consumed two whole kiwis per day over a period of four weeks experienced a significant decrease in constipation, resulting in an increase in one or two stool per week. It was more than the participants who had been invited to take 7.5 grams of psyllium Every day, which is another common digestive supplement.

Another meta-analysis published in 2018 underlined the Benefits of kiwifruit , credit it for its high nutritional value and unique digestive aid properties.

“The increase in research data and increasing awareness of consumers of the health benefits of Kiwifruit offer logical motivation for their regular consumption in the context of a balanced diet. Kiwifruit should be considered as part of a natural and effective food strategy to solve some of the main health and well-being problems in the world, "wrote the authors of their results.

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Kiwis could also reduce the risk of cancer.

There is also evidence that kiwis can be long -term aid when it comes from cancer . In a distinct clinical trial quoted by Pasricha which was conducted in Norway in 2011, the researchers asked volunteers to consume two gold kiwis every day.

Scientists then examined the DNA of the participants, finally noting that their strands showed less ruptures (which is an indicator of lowering the risk of cancer). At the end of the four -week follow -up period, fruit -consumer participants saw a 30% increase in resistance to oxidative damage in the body which can be a precursor for dangerous cancers, by The post .

Other studies have highlighted Similar advantages , including a meta-analysis published in the Global Gastroenterology Journal In 2023. After examining 24 separate studies, researchers discovered that Kiwi was one of the most beneficial fruits to reduce the risk of Colorectal cancer , with consumption resulting in a 13% decrease in the disease.

The list also included citrus (nine percent), apples (25%) and watermelon (26%).

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The "Kiwi breakfast" could help you achieve your daily admission goals.

Fortunately, the kiwis are quite delicious alone. But if you are looking for more exciting ways to get your daily dose, you may want to consider the simple but delicious " Kiwi breakfast . ""

In a video published on Tiktok, influencer of healthy food Emily Mariko describes the meal with three ingredients , starting by cutting kiwis and spreading them on a plate (even if it removes the skin in particular, which you may want to reconsider). Then she hugs a lime corner above them before adding a spoonful of Greek yogurt (another well-known food adapted) in the middle of the plate.

The point to take away:

Are you looking to stimulate your intestinal health? A gastroenterologist says that she suggests that her patients eat two kiwis every day as an effective action plan. Not only do delicious fruits contain a lot of fiber and help promote the regularity of the intestine, but they are also responsible for nutrients, prebiotics and can even help reduce your risk of cancer.

"The consumption of a diversity of plants is always the overall objective of a healthy microbiome, and I tell patients that kiwis can be an excellent addition to this approach," writes Pasricha. "I saw the first -hand advantages in my patients and even my own family."