Yes, kiwis contain lectins, but they are considered a "lectin blocker" or low-lectin fruit in some diets, meaning their lectins don't cause issues and may even have benefits, potentially due to their high fiber and specific bioactive compounds that help block other lectins, making them good for gut health, unlike high-lectin foods like nightshades or grains.
The kiwi fruit peptide kissper displays anti-inflammatory and anti-oxidant effects in in-vitro and ex-vivo human intestinal models.
Kiwi is acidic, with a pH range typically between 3.1 and 3.96, and if you are sensitive to acidic foods or have conditions such as gastroesophageal reflux disease then eating kiwi can trigger heartburn or acid reflux symptoms.
While there's no single "number 1" healthiest fruit, blueberries are consistently ranked at the top for their exceptional antioxidant power (anthocyanins), supporting brain health, heart function, and potentially reducing inflammation and risk of chronic diseases like type 2 diabetes and heart disease. Other top contenders include avocados for healthy fats and fiber, raspberries for fiber, and pomegranates for antioxidants, but blueberries often stand out as a top choice.
Anti-inflammatory Effects
Kiwi is packed with polyphenols, which have potent anti-inflammatory properties. Chronic inflammation is a significant contributor to leaky gut, making kiwi an excellent addition to an anti-inflammatory diet.
“Cherries, especially tart varieties, contain high levels of anthocyanins and quercetin, which have powerful anti-inflammatory and antioxidant effects,” she explains. “They are particularly effective in easing arthritis and gout symptoms by lowering levels of inflammatory markers in the body.”
Blueberries are richer in manganese, while kiwi is higher in vitamin C, vitamin K, copper, potassium, and vitamin E. Kiwi covers your daily need for vitamin C, 92% more than blueberries. Blueberries contain 3 times more manganese than kiwi. Blueberries contain 0.336mg of manganese, while kiwi contains 0.098mg.
The body can produce enzymes during digestion that degrades some lectins. Other processes that deactivate the compounds are sprouting grains and beans, and mechanically removing the outer hull of beans and wheat grains that contain the most lectins.
Dr. Gundry recommends lectin-free options like pasture-raised eggs, avocado with MCT oil/ olive oil, nuts (walnuts, macadamias, pistachios), and sheep/ goat yogurt/ coconut yogurt for breakfast, often delaying it or eating calories in a short window; he advises against typical cereals, oats, and cow's milk yogurt due to lectins, promoting foods that support gut health.
Know what you're buying: pastured eggs are generally lower in lectins than standard, commercially farmed eggs, but pastured hens still often have access to many lectin-rich foods.
Early research shows that consuming two to three kiwi fruits per day for 4 weeks increases the number of bowel movements and reduces pain and other symptoms of constipation in people with IBS who suffer from constipation. Indigestion (dyspepsia). Other conditions.
He advised avoiding grapes, mangoes, ripe bananas, lychees, apples, pineapple, and pears, listing the grams of sugar in each as if the sugar added to an energy drink had the same influence on the body as an apple.
Both kiwi and apples are healthy, but kiwi often edges out apples due to significantly higher Vitamin C, Vitamin K, and folate, plus unique digestive enzymes (actinidin) aiding constipation relief, while apples are great for general fiber and regularity, making kiwi better for immune/nutrient density and apples for everyday digestion, but both are excellent choices for a balanced diet.
10 foods that fight inflammation
In this context, commonly available fruits, such as blueberries, raspberries and strawberries, and pomegranates have shown promising results in reducing pain and inflammation in experimental models and in human clinical studies of arthritis.
The best choice would be plain Greek yogurt or any unsweetened variety rich in live cultures—look for labels indicating 'live active cultures. ' These yogurts typically contain strains such as Lactobacillus acidophilus and Bifidobacterium bifidum, both known for their anti-inflammatory properties.
Here are some of the best fruits for your gut health this summer.
Diets rich in potassium may help maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew, orange juice, sapote, jackfruit, guava, and kiwifruit.
Bananas are the richest fruit in magnesium. If eaten dried, its magnesium content is higher. More generally, dried fruits such as figs, dates and apricots are an important source of magnesium. Recipe idea: Try a banana-spinach smoothie.