Apples and Kiwi
Apples contain high amounts of fiber. Studies show that one medium, raw gala apple with skin contains 2.1 grams of fiber. Apples also contain a certain type of soluble fiber known as pectin [1], which is popular for its laxative effects. A recent study of 16 randomized controlled trials (RCTs) shows that pectins can help:
- Decrease time spent on the toilet
- Decrease the need for laxatives
- Increase stool frequency
- Decrease stool hardness
You can add kiwis to your smoothie or breakfast bowl for a tasty and higher fiber treat. Studies show that one raw, medium green kiwi contains about 2 grams of fiber. Kiwis have great hydration properties such as water retention and viscosity, which may facilitate movement in your digestive tract and increase stool bulk. A recent study showed that kiwis improve weekly stool frequency and decrease abdominal straining [2] and pain, but they may not soften stool or increase daily frequency.