Is kiwi low FODMAP

If you're following a low FODMAP diet to manage symptoms of IBS or other digestive disorders, you’re probably wondering which fruits are safe to eat—and kiwi is likely on your list of questions.
Juicy, nutrient-dense, and tangy-sweet, kiwi is a favorite in smoothies, fruit salads, and even eaten on its own. But is kiwi low FODMAP, or is it one of those sneaky foods that could trigger digestive issues?

In this comprehensive guide, we’ll explore the FODMAP profile of kiwi, what science says about its impact on digestion, how much of it you can safely eat, and how it compares to other fruits for gut health.

What Is a Low FODMAP Diet?

Before diving into kiwi, let’s quickly understand what a low FODMAP diet is.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These are specific types of carbohydrates that are poorly absorbed in the small intestine, and they ferment in the gut, producing gas and water retention. This can lead to bloating, cramping, diarrhea, and other symptoms—especially in people with IBS (Irritable Bowel Syndrome).

A low FODMAP diet aims to reduce these triggers by limiting foods high in these fermentable carbs, then gradually reintroducing them to test personal tolerance.

Nutritional Value of Kiwi

Before we analyze its FODMAP content, it’s important to understand why kiwi is considered such a healthy fruit:

• High in Vitamin C – One kiwi provides over 90% of your daily requirement.

• Packed with Fiber – Helps with regular bowel movements.

• Contains Actinidin – A digestive enzyme unique to kiwifruit that aids protein digestion.

• Low in Calories – One medium kiwi contains around 42 calories.

• Rich in Antioxidants – Including lutein, beta-carotene, and vitamin E.

In short, kiwi is a nutrient-dense fruit that can offer real health benefits—especially when it comes to digestion. But how does it stack up in FODMAP terms?

Is Kiwi Low FODMAP?

The short answer is: yes, kiwi is low FODMAP in appropriate serving sizes.

Monash University—the pioneer in FODMAP research—has tested both green and gold varieties of kiwi and classifies them as low FODMAP at a serving size of up to two medium peeled kiwis (approximately 150 grams).

This means that most people with IBS can safely enjoy kiwis in moderate amounts during the elimination phase of a low FODMAP diet.

Let’s break that down further.

Kiwi Varieties and Their FODMAP Content

There are two main types of kiwi commonly available:

1. Green Kiwi (Actinidia deliciosa)

• Most common variety

• Tangy flavor, fuzzy brown skin

• Contains actinidin, the digestive enzyme

• Low FODMAP at 2 medium fruits (~150g)

2. Golden Kiwi (Actinidia chinensis)

• Sweeter taste, smooth yellow skin

• Slightly higher sugar content

• Also low FODMAP at 2 fruits (~150g)

Monash University has tested both and confirmed their FODMAP safety within the recommended portion sizes.

There’s also a third, lesser-known variety: kiwiberries, which are mini kiwis eaten with the skin. These haven’t been tested extensively, so caution is advised.

Why Kiwi Is IBS-Friendly

Kiwi isn’t just safe—it may actually support digestive health in those with IBS. Here’s why:

✅ High Soluble and Insoluble Fiber

Kiwi contains both types of fiber, which helps regulate bowel movements, soften stool, and feed beneficial gut bacteria without excessive fermentation.

✅ Natural Laxative Properties

Studies show that kiwi helps increase stool frequency and improve consistency—comparable or even superior to fiber supplements like psyllium.

✅ Actinidin for Digestion

This unique enzyme helps break down protein and may assist in overall digestion, reducing bloating after meals.

✅ Low Sugar Alcohols

Unlike high-FODMAP fruits like apples, mangoes, and pears, kiwi contains minimal amounts of polyols (like sorbitol), making it much safer.

How Much Kiwi Is Safe on a Low FODMAP Diet?

Here are the safe serving guidelines:

Note: Always peel the kiwi, as Monash tested the fruit without skin.

Going beyond the safe portion may increase intake of fructans or other FODMAP compounds and could lead to symptoms like bloating or cramps.

How to Add Kiwi to Your Low FODMAP Diet

Here are some practical ways to enjoy kiwi safely:

🍽 In Smoothies

Blend one peeled kiwi with spinach, lactose-free yogurt, and a handful of low FODMAP berries.

🍴 As a Snack

Slice and eat it fresh—just ensure you stick to the recommended serving.

🥗 In Fruit Salads

Combine kiwi with strawberries, blueberries, and a squeeze of lime for a gut-friendly dessert.

🥤 In Digestive Tonics

Mash kiwi with mint and infuse in water for a natural digestive drink.

Kiwi vs Other Fruits on a Low FODMAP Diet

Here's how kiwi compares to other common fruits:

Kiwi clearly shines as one of the safest fruits for those with IBS or following a low FODMAP lifestyle.

Tips for Buying & Storing Kiwi

• Choose firm but slightly soft fruits for ripeness.

• Store at room temperature to ripen, then refrigerate.

• For maximum digestive benefit, choose green kiwis rich in actinidin.

• Always peel your kiwi before eating to match tested serving sizes.

Kiwi and Constipation: A Natural Solution

Many studies have proven that kiwi can help with constipation relief, especially in IBS-C (constipation-predominant IBS).

Highlights from Research:

• Two kiwis per day increase bowel frequency.

• Improves stool consistency and reduces straining.

• Comparable to fiber supplements but with better tolerance.

This makes kiwi not just a low FODMAP fruit—but a functional food that actively supports digestive health.

Final Verdict: Is Kiwi Low FODMAP?

Yes, kiwi is low FODMAP when eaten in appropriate amounts. Both green and golden kiwis are safe in servings of up to two medium fruits, and they offer additional benefits for digestion, including fiber, enzymes, and a mild laxative effect.

If you’re managing IBS and looking for fruits that are both safe and beneficial, kiwi is one of the best choices out there.

Want to explore more about its digestive benefits? Click here:
👉 Is kiwi low FODMAP