Why are Kiwis outstanding for our gut?
Kiwis may be little in size but they are mighty in nutrients and flavor. They are described as round with a fuzzy brown peel and a seeded green juicy flesh inside that is sweet and citrusy. However, not all kiwis are green: there are actually gold, purple, and even red kiwis. Don’t be fooled by the color, all of the different varieties offer many great #Goodgut benefits! Kiwis can be eaten as is or blended into smoothies.
This sweet delicious fruit is incredibly nutrient-dense and full of vitamin C, which is essential to boosting your immune system. Kiwi is also a good source of fiber which is beneficial for digestion and maintaining healthy regularity in bowel movements; 1 medium Kiwi contains 2.1 grams of fiber. Kiwifruit fiber can also help reduce the amount of time that food is stored in the body as feces, decreasing the chances for harmful toxins entering the body and reducing the risk for colon cancer. One study shows that kiwis aid in digestive health by improving functional gastrointestinal symptoms such as dyspepsia, constipation, and bloating.
Kiwis also contain actinidin, an enzyme that is naturally able to help digest proteins as they move through the digestive system, improving digestion and reducing any bloating that could occur from maldigestion of these compounds. In fact, one study done to compare the effects on digestion of kiwi and pepsin (which is the major enzyme released on the body that breaks down protein), kiwifruit extract was more powerful and enhanced digestion more than the pepsin. As you can see, these little citrus fruits are a fantastic edition to any #goodgut diet!
Ways to eat it
Kiwis are a delicious snack and can be eaten alone, or mixed into other foods! An easy way to enjoy this fruit is with the cut- and scoop method. Just cut the kiwi in half, and scoop out the juicy flesh with a spoon. The entire kiwi can be consumed, seeds and all! However, if you are going to eat the peel, make sure that you buy organic kiwis!
Here is a recipe from the Married to Health recipe repertoire! Try adding all these great #goodgut ingredients into your diet, and make sure to include the kiwi!
Recipe: Rainbow Smoothie
Ingredients (Makes 4 Servings):
1 cup (cold) ginger tea
1 cup unsweetened hemp or coconut milk
1–2 Tbsp chia seeds, whole or ground
1 tsp cinnamon
1/8 tsp ginger, dried or 1⁄2 tsp fresh ginger, minced
1 Tbsp fresh lemon juice
1/2 cup blueberries, frozen
1/2 cup strawberries, frozen
1/2 cup kiwis, frozen
1 cup packed baby spinach (pre steamed if needed)
1/2 cup ice, if desired
Directions:
Add prepared green tea, hemp or coconut milk to blender.
Add remaining ingredients in the order listed.
Blend at very low speed until ingredients are thoroughly mixed, then gradually increase speed to high and blend well for 1 minute.
Top with chia seeds and enjoy!
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References
Butler, N. (2018). Health benefits of kiwi. Healthline.
Lee et al. (2012). Kiwifruit (actinidia deliciosa) changes the intestinal microbial profile.
Microbial Ecology in Health and Disease.
Richardson, D., Ansell, J. and Drummond L. N. (22 February 2018). The nutritional and
health attributes of kiwifruit: A review. European Journal of Nutrition, 57(8)
2659-2676. doi: 10.1007/s00394-018-1627-z.