FODMAP: ZESPRI KIWIFRUIT, GUT HEALTH AND YOU!

Did You Know
Health & Lifestyle

One of the best things you can do to maintain — or improve — your digestive function is eat a balanced diet. Making healthy choices and eating wisely might even be able to soothe the discomfort and pain caused by intestinal conditions, like irritable bowel syndrome (IBS).

An estimated one in seven adults suffer from IBS, which often produces symptoms such as gastrointestinal pain, nausea, the inability to digest foods, and a loss of appetite.

Zespri’s very own Health & Nutrition Innovation Leader, Dr. Juliet Ansell, had this to say: “Foods that are high in FODMAPs can cause stomach gas and bloating. For some, the impact of a high FODMAP diet can be much more severe.”

What is FODMAP?

The food community is abuzz with topics discussing FODMAP. But what is it? FODMAP is an acronym that describes any one of a group of compounds that are poorly absorbed during digestion.

Fermentable

Oligo-</>

Di-

Mono-saccharides

And

Polyol.

That’s quite a mouthful — literally! — which is why we stick with the generally accepted term, FODMAP!

These compounds are believed to contribute to the symptoms of irritable bowel syndrome and similar gastrointestinal disorders. These compounds tend to be mostly carbs. Common high-FODMAP foods include milk, apples, broccoli, wheat breads, cereals, ripe bananas, pasta, avocados, pears, stone fruits, and mushrooms, among many more.

While poor absorption of these types of carbohydrates is common to everyone, most people don’t suffer significant IBS-like symptoms. But if you do, consult with your family doctor and see if a low-FODMAP diet is right for you.

Kiwifruit and Strawberry: Nutritional Comparison

A kiwifruit and strawberry not only have complementary flavors, they also have similar nutritional value. Both are packed with life-enhancing vitamins and antioxidants.

On the surface, they seem evenly matched. But let’s look deeper!

When we compare a serving size of Zespri Kiwifruit to a serving size of strawberries, you’ll see just how similar they are in nutritional value. But you’ll also see quite a few differences:

• Vitamin C: SunGold Kiwifruit delivers nearly 3 times as much vitamin C than strawberries (430% of the recommended daily value vs 162%)
• Vitamin E: Zespri Green and SunGold Kiwi contain 10% recommended daily value of vitamin E; meanwhile, the vitamin E content in strawberries is negligible.
• Potassium – SunGold: 520mg (15%) – Green: 462mg (13%) – Strawberries: 254 mg (7%)
• Fiber – SunGold: 2g (8%) – Green: 4g (16%) – Strawberries: 3g (13%)

Kiwifruit Officially Joins the Low FODMAP Food List

Lead by Dr. Ansell, Zespri® invited the leading researchers at Australia’s Monash University to analyze our kiwifruit for certification as a low FODMAP food. This certification rating is very similar to a heart foundation tick, or the low GI icon — both industry standards.

The result was overwhelmingly positive! Our green and gold kiwi variants were certified as low FODMAP — another great rating for Zespri® Kiwifruit and perfect choice for anyone looking for healthier snack choices.

Whereas fruits such as apples, ripe bananas, cherries, pears and watermelon are considered high FODMAP foods, kiwifruit is a great option for a healthy snack that delivers great nutritional value without the digestive discomfort.

Kiwifruit: Great for a Low-FODMAP Diet

When we talk about a low-FODMAP diet, we’re referring to a dietary management approach to control symptoms associated with irritable bowel syndrome (IBS) by eating foods low in those compounds.

Zespri® Kiwifruit is a perfect, healthy addition to any low-FODMAP diet. Low in calories and high in balanced fibers, kiwifruit not only delivers nutrients like potassium, magnesium, and vitamin C, K, E to the body, but they are chock-full full of prebiotics — food that nourishes the good gut bacteria in our digestive tract.

The Dynamic Duo: Fiber and Actinidin

From improved immunity to metabolic health, the benefits of our green and SunGold kiwifruit are numerous. One area where Zespri® Kiwifruit benefits really excel is in good gut health. We’ve talked before about the fiber benefits of Zespri® Kiwifruit:

"A diet rich in both soluble and insoluble fiber is the way to go if you want a digestive system that runs smoothly.

[. . .]

Zespri® SunGold™ has 2 grams of fiber per serving, with a good balance of soluble and insoluble fiber. When eaten with its smooth skin, the same serving provides double the fiber!"

It’s this balance of soluble and insoluble fiber that is unique in kiwifruit, making it easier to absorb.

But Zespri® Green Kiwifruit is not only rich in fiber, it also contains high amounts of a unique natural enzyme — actinidin.

Actinidin aids in the digestion of proteins found in meats and dairy products improving the digestion of protein (e.g. in meat and dairy products). A more complete digestion of proteins helps reduce that feeling of ‘heaviness’ and bloating associated with a protein-heavy meal.

Zespri® Green and Sungold™ Kiwifruit have the added benefit of being a low-FODMAP food, which makes it one of the best foods to eat with IBS and perfect for people prone to digestive discomforts.

High in fiber, a low glycemic index, and now low FODMAP! Once again our kiwifruit proves to be a key nutritional performer! If you’re looking for low FODMAP fruits that are high in fiber and low in added sugar, you can add Zespri® Green and SunGold™ Kiwifruit to your low FODMAP list of foods!