Depending on your health needs, you should prioritize choosing either kiwi or banana.
Kiwi is more effective at relieving constipation.
If the goal is to improve constipation, kiwi has an advantage over bananas. This fruit contains both soluble and insoluble fiber, and also has a high water content. This combination helps soften stool and stimulate bowel movements, making defecation easier, according to the American website Eating Well .
Depending on individual circumstances and needs, people should prioritize either bananas or kiwis.
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In addition to fiber, kiwis contain a natural enzyme called actinidin. This enzyme helps break down proteins in food, reducing feelings of bloating.
A study published in the Canadian Journal of Gastroenterology and Hepatology showed that eating kiwi helps increase the number of natural bowel movements per week, improves stool softness, and reduces straining during bowel movements in people with constipation.
Bananas help nourish beneficial gut bacteria.
Bananas are also good for the digestive system, but through a different mechanism. Instead of primarily increasing bowel motility like kiwi, bananas have the advantage of boosting beneficial bacteria in the gut.
Bananas contain pectin, a type of soluble fiber that helps absorb water and aids digestion. Unripe bananas, in particular, contain a lot of resistant starch. This type of starch is not digested in the small intestine but travels down to the large intestine and becomes a food source for beneficial bacteria.
During the fermentation of resistant starch, beneficial bacteria produce short-chain fatty acids such as butyrate. This substance is an important energy source for colon mucosal cells and helps maintain the intestinal barrier.
Which type should someone with irritable bowel syndrome choose?
There is no single fruit that is suitable for all people with irritable bowel syndrome (IBS). The choice depends on each individual's symptoms.
For people with constipation-type irritable bowel syndrome, kiwi fruit may be beneficial by increasing bowel movements and reducing gastrointestinal discomfort. Meanwhile, ripe bananas are generally considered a well-tolerated food for many people with IBS.
However, everyone reacts differently. If, after eating either of these two fruits, you experience bloating, stomach pain, or increased diarrhea, you should reduce your intake and consult your doctor for a suitable diet plan, according to Eating Well.