Kiwi: Why This Small Fruit is a Big Deal for IBS + Sleep!
May 05, 2025
If you’re living with IBS (or just want better gut health), adding a couple of kiwi fruits to your day might be one of the simplest ways to help things move along — literally! But what many people don’t realise is that kiwi fruit isn’t just great for your gut — it might help you sleep better too.
A Fibre Hero for IBS
One medium green kiwi fruit packs around 4 grams of fibre, which is about 16% of your recommended daily intake. For anyone with IBS, gentle fibre is key — and the type in kiwi fruit can help soften stools and get things moving without the bloating that some other high-fibre foods cause.
Kiwi also contains a unique enzyme called actinidin, which can help stimulate gastric emptying — basically, it can help your stomach empty more efficiently, which may reduce bloating and discomfort.
More Than Just Fibre: A Vitamin C Boost
Just one kiwi fruit delivers about 120mg of vitamin C, which is a whopping 260% of your recommended daily intake. This powerhouse antioxidant supports your immune system and helps your gut lining stay healthy and resilient.
Surprising Sleep Benefits
And now for something you might not expect: kiwi fruit can help you sleep!
A 2023 study looked at 15 elite athletes who ate two medium green kiwi fruits an hour before bed for four weeks. The results were pretty amazing:
✅ Time awake after falling asleep dropped by 47%
✅ Number of times waking up overnight fell by 27%
✅ Total sleep time increased by about an hour
✅ Sleep efficiency improved from 86% to 93%
✅ Athletes reported feeling more alert and less fatigued
These changes weren’t just minor — they were clinically meaningful. For context, healthy sleep efficiency sits at about 85% — so an improvement to 93% is significant.
How does kiwi help with sleep?
Kiwi naturally contains melatonin, which helps regulate your body clock, plus folate, antioxidants, and potassium — all of which play a role in helping you fall asleep, stay asleep, and recover well overnight.
The Bottom Line
So, if you’re looking for a simple, food-first way to help manage IBS and sleep better, pop a couple of kiwi fruits on your shopping list. Eat one or two an hour before bed and enjoy the gentle fibre boost during the day.
Tiny fruit, big benefits. Your gut (and your pillow) will thank you!
