For people dealing with IBS (Irritable Bowel Syndrome) or other digestive sensitivities, knowing which foods are low in FODMAPs is essential. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can be poorly absorbed in the gut, often causing bloating, gas, and discomfort.
So, the big question: is kiwi low FODMAP? The good news is—yes, kiwifruit is considered a low FODMAP food in moderate serving sizes, making it an excellent choice for those following a FODMAP diet. To explore this in detail, you can also visit this helpful guide: is kiwi low FODMAP.
In this article, we’ll break down everything you need to know about kiwi and its role in a low FODMAP diet:
What makes kiwi a low FODMAP fruit
Serving sizes that are safe for sensitive digestion
Health benefits of kiwi beyond FODMAP concerns
How kiwi compares to other fruits for digestive wellness
Tips for adding kiwi to your diet safely
Understanding FODMAPs
FODMAPs are a group of fermentable carbs that some people struggle to digest. When these carbs reach the large intestine, gut bacteria ferment them, producing gas and drawing in water. This process can cause:
Bloating
Abdominal cramps
Gas
Diarrhea or constipation
The low FODMAP diet, developed by Monash University, helps identify which foods trigger symptoms. Not all fruits are equal—while apples and pears are high FODMAP, kiwis fall into the low FODMAP category.
Why Kiwi is Low FODMAP
According to Monash University testing, a standard serving of kiwi (about 2 medium fruits or 150g) is considered low FODMAP.
Green Kiwi (Actinidia deliciosa): Low FODMAP up to 2 fruits.
Golden Kiwi (Actinidia chinensis): Low FODMAP at about 1 fruit (100g).
This makes kiwi an excellent digestive-friendly fruit option compared to high FODMAP fruits like mango, apple, or cherries.
Serving Sizes That Matter
Like all foods, portion size plays a role. Eating too much kiwi at once may lead to digestive discomfort even though it’s classified as low FODMAP.
Safe Servings:
Green kiwi: up to 2 fruits
Gold kiwi: 1 medium fruit
Excess Servings (Potential Trigger):
4 or more kiwis at a time may increase sorbitol intake, leading to bloating in sensitive individuals.
Tip: Always start with a small serving and monitor your body’s response.
Nutritional Benefits of Kiwi
Beyond being low FODMAP, kiwi is a nutritional powerhouse.
High in Vitamin C
One kiwi provides more vitamin C than an orange, boosting immunity and skin health.
Rich in Fiber
Helps regulate bowel movements and supports gut health.
Particularly beneficial for people prone to constipation.
Digestive Enzymes
Kiwi contains actinidin, a natural enzyme that helps break down proteins and supports digestion.
Antioxidants
Reduces oxidative stress and supports overall health.
Low Calorie
Perfect for weight management while still satisfying sweet cravings.
Kiwi vs Other Fruits on the FODMAP Scale
High FODMAP Fruits (may cause IBS flare-ups): Apples, pears, cherries, mangoes, watermelon.
Moderate FODMAP Fruits (safe in small amounts): Avocado, blackberries, raspberries.
Low FODMAP Fruits: Kiwis, bananas (unripe), oranges, grapes, strawberries.
This makes kiwi one of the most IBS-friendly fruits available, giving it an edge as a daily snack option.
How Kiwi Supports Digestive Health
Relieves Constipation
Studies have shown kiwi can naturally ease constipation due to its fiber and enzyme content.
Gentle on the Gut
Compared to acidic fruits like pineapple or citrus, kiwi is easier on sensitive stomachs.
Probiotic-Friendly
Kiwi’s fiber acts as prebiotics, feeding good bacteria in the gut.
Supports Regularity
Many IBS patients report improved bowel habits after including kiwi in their diets.
Tips for Adding Kiwi to Your Diet
Eat Fresh – Peel and enjoy as a snack or slice into salads.
Smoothies – Blend kiwi with low FODMAP fruits like strawberries or spinach.
Breakfast Boost – Add kiwi to oatmeal, chia pudding, or lactose-free yogurt.
Dessert Alternative – Use kiwi as a topping for gluten-free pancakes or sorbet.
Avoid Overeating – Stick to recommended serving sizes to keep it FODMAP-friendly.
Common Questions About Kiwi & FODMAP
Q1: Can I eat kiwi if I have IBS?
Yes, kiwi is low FODMAP and safe for IBS sufferers when eaten in recommended serving sizes.
Q2: Is dried kiwi low FODMAP?
No, dried fruits usually have concentrated sugars and sorbitol, making them high FODMAP. Stick to fresh kiwi.
Q3: Which type of kiwi is better for digestion—green or gold?
Both are low FODMAP in proper servings, but green kiwi has slightly higher fiber content, making it better for constipation relief.
Q4: Can I eat kiwi every day?
Yes, 1–2 kiwis daily is safe for most people and can provide excellent digestive and immune support.
Final Thoughts
So, is kiwi low FODMAP? Absolutely! Kiwi is one of the most gut-friendly fruits, safe for people with IBS when eaten in moderation. Not only does it avoid the digestive issues caused by high FODMAP fruits, but it also delivers powerful nutritional benefits like vitamin C, fiber, antioxidants, and natural enzymes.
If you’re following a low FODMAP diet and want a sweet, refreshing fruit that supports digestion, kiwi should definitely be on your plate. To dive deeper into this topic, check out this guide: is kiwi low FODMAP.
Enjoy kiwi as a part of your balanced diet, and your gut will thank you!
