A London colorectal surgeon recommends eating kiwi fruit to quickly relieve constipation and reduce colorectal cancer risk, along with coffee, nuts, and yogurt to support digestive health.
Doctors recommend a 'miracle fruit' that can quickly relieve constipation and help prevent colorectal cancer, along with a list of four healthy foods. Compiled by Sanook Online news team on May 18, 2025, reporting from international media.
While prunes are well-known for stimulating bowel function, there is another lesser-known fruit that may deliver equally good or even better results, according to renowned gastroenterology expert Dr. Karan Rajan, a colorectal surgeon from London and a popular social media personality. He revealed that just one kiwi fruit may help quickly relieve constipation.
Dr. Rajan shared a TikTok video with his 5.3 million followers highlighting four foods backed by scientific evidence that can promote bowel health:
1. Kiwi
Dr. Rajan noted that kiwis are rich in soluble fiber, which absorbs water and forms a gel-like substance in the intestines, softening stools and increasing bowel movement frequency. When consumed in large quantities, kiwis can relieve constipation nearly as effectively as laxatives, but without the side effects commonly associated with medications. Other foods high in soluble fiber include figs, avocados, flaxseeds, and apples.
Data shows that about 1 in 7 adults and up to 1 in 3 children in the UK have experienced constipation at least once. While occasional constipation is harmless, chronic constipation is considered a potential risk factor for colorectal cancer. Research has found that a slow, prolonged digestive system may increase the risk of gastrointestinal cancer by up to 1.5 times, as toxins accumulate in the intestines when waste remains for extended periods. Therefore, regular bowel movements are crucial.
2. Coffee
Dr. Rajan also identified coffee as another beneficial beverage for gut health. This drink has consistently been linked to reduced risk of fatty liver disease and cirrhosis. He explained that coffee contains both soluble fiber and polyphenols, which act as prebiotics to nourish beneficial bacteria in the intestines and stimulate intestinal movement, potentially reducing constipation. Interestingly, both instant coffee and decaffeinated coffee offer the same benefits.
3. Mixed Nuts
The third food recommendation is mixed nuts such as almonds, walnuts, and pistachios, which Dr. Rajan says he tries to eat every day. He noted that different varieties of nuts provide different prebiotic fibers that increase microbial diversity in the gut. He referenced research showing that regular daily consumption of about 20-30 grams of nuts is associated with reduced cancer risk, possibly due to reduced inflammation and increased diversity of beneficial gut bacteria.
4. Yogurt
The final food on the list is yogurt, which Dr. Rajan describes as a favorite among doctors and nutritionists. Particularly yogurt containing live microorganisms such as Lactobacillus and Bifidobacterium helps increase the amount of beneficial microbes in the intestines. Research also supports its ability to relieve symptoms of irritable bowel syndrome, including constipation.