Olalla Otero, probiotic expert, on kiwis: "They modulate our microbiota and increase the abundance of beneficial species."

Olalla Otero , a biologist specializing in intestinal microbiota and probiotics , highlights the role of a very common fruit in improving digestive health: the kiwi . Although it's widely known for its anti-constipation effects, this fruit goes much further. "Perhaps we all know that kiwis are good for constipation, but they also modulate our microbiota and increase the abundance of beneficial species such as bifidobacteria and butyrate-producing bacteria," explains the expert.

Regular kiwi consumption not only improves intestinal transit —thanks to its ability to “increase the water content of stool and reduce transit time”—but also has a positive impact on the intestinal bacterial ecosystem . Otero emphasizes that this fruit helps “increase the abundance, especially, of bifidobacteria and butyrate-producing bacteria such as Faecalibacterium prausnitzii and decreases Enterococcus , Staphylococcus , and Escherichia/Shigella , among others.”

Kiwi, microbiota and intestinal health

The gut microbiota is made up of nearly 100 trillion microorganisms, and its balance is essential for maintaining good health. As Harvard University points out, a healthy microbiota has been shown to influence the immune system, digestion, weight control, and even mood. In this context, kiwi acts as a functional food thanks to its prebiotic properties, feeding the beneficial bacteria that inhabit the gut.

It's important to differentiate between probiotics and prebiotics. Probiotics are live microorganisms that, when consumed in adequate amounts, provide health benefits, while prebiotics are plant fibers that serve as "food" for these good bacteria. Kiwis are positioned as an excellent example of a natural prebiotic food that can improve intestinal microbial composition and help promote sleep .

Diet is one of the most important tools for promoting gut health. Including fiber-rich fruits , along with other foods such as asparagus, onions, garlic, sweet potatoes, lentils, or whole-grain products, can improve microbiome diversity. These foods stimulate the growth of beneficial bacteria like bifidobacteria, which are essential for healthy gut function.

On the other hand, it's advisable to limit your consumption of ultra-processed foods, added sugars, and saturated fats, as these factors can negatively alter your microbiota. Additionally, fermented (probiotic) foods such as yogurt, kefir, sauerkraut, kimchi, or kombucha , if unpasteurized, can also provide probiotics naturally.