Benefits of eating kiwifruit on an empty stomach - Header

Benefits of eating kiwifruit on an empty stomach

  • Zespri SunGold kiwifruit
  • Vitamin C
  • Fibre
  • Zespri Green kiwifruit
  • Nutrient rich
  • Did You Know

There are many benefits of eating kiwifruit on an empty stomach. If this is news to you, then keep reading – you might find out some surprising new facts that will help you create a new morning routine. Get ready to be amazed!

Why should you eat kiwifruit on an empty stomach?

Key facts to consider

Kiwifruit is full of vitamins and minerals, making it a nutritious snack to eat at any point in the day. But some people think you can get even more benefits by eating kiwifruit on an empty stomach. Why? Because it may be easier for your body to absorb each and every nutrient. Our opinion? It’s worth giving it a go! 

Why is kiwifruit an ideal food to start the day?

Nutrients and energy

Two of the key nutrients that a kiwifruit contains are vitamin C and fibre, both of which can be beneficial at the start of the day. Vitamin C is an antioxidant which can help reduce tiredness and fatigue – exactly what we need first thing in the morning! At the same time, fibre can help prevent constipation and reduce bloating, setting us up for a more productive and comfortable day. Two essential nutrients, two excellent benefits!


What is the impact of kiwifruit on the digestive system?

Benefits and considerations

If we’re talking about digestive health benefits, then we’re talking about our fibre superstar: green kiwifruit! This variety is naturally rich in dietary fibre* and contains actinidin, an enzyme that has been scientifically proven to aid digestion. Clinical studies have shown that this unique combination of nutrients can support digestive wellness and nourish your good gut bacteria. Are you starting to see why kiwifruit might bring benefits to an empty stomach? We are!

* ZespriTM Green kiwifruit contains 4.3g of fibre per 100 kcal.


What are the best ways to prepare breakfast on an empty stomach?

Healthy kiwifruit recipes

There are hundreds of delicious kiwifruit breakfast recipes to eat on an empty stomach. As it’s the first thing you’re eating in the morning, you want to make sure it is packed full of nutrients and will keep you full until lunchtime. You’re probably familiar with many of the simple classics such as kiwifruit with yoghurt and granola, kiwifruit overnight oats, or kiwifruit on toast. But what about something more adventurous? The two recipes below might surprise your tastebuds, providing you with new reasons to get up in the morning!


Peanut butter, banana and kiwifruit breakfast burritos

This protein-packed flavour sensation is guaranteed to satisfy an empty stomach. If you prefer a more savoury breakfast, you could try a version with eggs and cheese rather than peanut butter and chocolate. Or why not be adventurous and combine elements of both? If cheese and chocolate is what your empty stomach is calling out for, you should give it what it wants!

Discover the full recipe here.


Kiwifruit and acai bowl with avocado, granola and pomegranate juice

This might sound like an unusual combination of ingredients, but we promise that it works! A bowl of fresh raw food makes the perfect breakfast for an empty stomach –

just imagine how many vitamins and minerals you can absorb from each and every bite. Don’t take our word for it, try it out for yourself! Your digestive system will thank you for it.

Learn how to make an acai bowl here


How should you choose and store fresh kiwifruit for morning consumption?

Practical tips 

By storing your kiwifruit properly, you can save money, minimise waste, and guarantee even more juicy tastiness for you and your family at breakfast time.


There are three key rules to remember:

1. If you want your ripe kiwifruit to last longer, keep them in the fridge (or even in the freezer).

2. If you want a riper kiwifruit, store them in a paper bag or alongside other fruits such as apples, oranges, bananas, or pears.

3. Always keep your kiwifruit away from sunlight!


Is kiwifruit on an empty stomach suitable for everyone?


As with any piece of dietary advice, we recommend that you speak to a nutritionist or healthcare professional before making any changes to your diet. Eating two kiwifruit a day on an empty stomach should be suitable for most people, but if you have any digestive health issues then it is worth checking with a professional first. Similarly, if you are diabetic or pre-diabetic, then consult your doctor before adopting this new habit. That’s because eating any fruit on an empty stomach can increase your blood sugars – it may be better for you to consume kiwifruit alongside a source of fat or protein.


Is kiwifruit good for intermittent fasting?

Potential satiating effects

If you are following an intermittent fasting diet, then you want to choose foods that will keep you fuller for longer. Research suggests that eating kiwifruit could reduce and slow down the uptake of sugars from your food into your bloodstream. This can help reduce feelings of tiredness and hunger between meals. Intermittent fasters also need to ensure that the foods they eat in their non-fasting windows are nutrient dense. Which makes kiwifruit the perfect choice!


What do you think about eating kiwifruit on an empty stomach?

The final word

Now we’ve seen why some people recommend eating kiwifruit before anything else in the morning, it’s time for you to decide. Are you willing to give this new habit a go? If so, what dish are you going to prepare? Whatever you do, we hope you savour each and every bite!