Green or golden kiwi? What your microbiome thinks of it

The kiwi is much more than just a fresh vitamin bomb. Recent news confirmed it: green kiwi has been shown to contribute to a smooth bowel movement. An official European health claim has even been granted to support this effect.

But there's more. Green and gold kiwis each feed different bacteria in your gut. And that can make a surprising difference to your health. Both varieties work prebiotically, but place different emphases.

Key findings

  • Green kiwi → more Bifidobacteria and Lachnospira → smoother bowel movements and more production of butyrate (a short-chain fatty acid that nourishes your intestinal wall).
  • Actinidine enzyme in green kiwi → helps digest proteins and may relieve abdominal discomfort.
  • Golden kiwi → more Bacteroides and Faecalibacterium prausnitzii → better carbohydrate digestion and stronger anti-inflammation.
  • Conclusion: both kiwifruit work prebiotically, but each in its own way.

Biohacking in practice - this is how to use kiwis smartly

  • Choose consciously: green kiwi for slow bowel movements, golden kiwi for extra bowel rest and less inflammation.
  • Mix & match: alternate - variety makes your microbiome resilient.
  • Keep it simple: one kiwi a day is often enough.
  • Test yourself: keep a diary and note how you feel after eating kiwis for a few weeks. That way you'll discover which variety suits you best.
  • Combine smartly: kiwifruit works strongest as part of a varied, plant-based diet.

Did you know that

The enzyme actinidin in green kiwi is used by chefs to make meat tender. In your stomach, it does exactly the same thing: it helps break down proteins faster.

Green or gold, both kiwis are natural biohacking tools for your gut. One keeps your bowel movements smooth, the other provides peace and balance. By varying cleverly, you give your microbiome the best of both worlds - and actively steer your own health.

Find out how to biohack with kiwis as well as what your unique microbiome profile tells you in our My InnerSelfie analysis.

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References

  1. Blatchford P, Stoklosinski H, Walton G, Swann J, Gibson G, Gearry R, et al. Kiwifruit fermentation drives prebiotic effects in the human gut microbiome. Food Funct. 2011;2(9):929-939. doi:10.1039/c1fo10100f.
  2. Rush EC, Patel M, Plank LD, Ferguson LR. Kiwifruit promotes laxation in the elderly. Asia Pac J Clin Nutr. 2002;11(2):164-168.
  3. Monsen ER, et al. Green kiwifruit and bowel function: evidence from clinical studies. World J Gastroenterol. 2012;18(44):6391-6396.
  4. Wastyk HC, Fragiadakis GK, Perelman D, Dahan D, Merrill BD, Yu FB, et al. Gut-microbiota-targeted diets modulate human immune status. Cell. 2021;184(16):4137-4153.e14. doi:10.1016/j.cell.2021.06.019.
  5. Demirkan A, et al. Linking the gut microbiome to host DNA methylation by a discovery and replication epigenome-wide association study. BMC Genomics. 2024;25:1224. doi:10.1186/s12864-024-11136-x.
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