Two green kiwifruit a day is the dose that moved the needle in three constipation trials, and the whole fruit went in, seeds and all. This blend is built around that number and around what the FODMAP tables allow: kiwifruit and cucumber are low, the yogurt's lactose is partly digested by its own cultures, and there is no banana, honey or mango because ripe banana and honey sit on the high side of the same tables. Ginger goes in for its measured effect on the stomach, mint for the cool, and neither is claimed to do more than the trials showed. No sweetener. If it needs one, a teaspoon of maple syrup, which the tables rate low, rather than honey, which they do not. It is tart, green and cold, and it is a breakfast, not a treatment.
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6 compounds carry this recipe. Here is what each one does and, where we have it, what it actually looks like.
Green kiwifruit carries about 93 mg of vitamin C per 100 g, so the two fruit in this glass bring roughly 140 mg, more than a large orange. It is the one nutrient claim here that needs no hedging.
Kiwifruit's sourness is citric acid with quinic and malic beside it, sharp enough that the blend needs no lemon and, most days, no sweetener.
About 9 g of sugar per 100 g of kiwifruit, balanced by glucose, which is why the FODMAP tables rate the fruit low where they rate honey and ripe mango high: it is excess fructose over glucose that goes unabsorbed.
In two randomised trials, 1.2 g of ginger sped the stomach's emptying, by half in healthy volunteers, without changing how anyone said they felt. A thumb-tip of fresh root is a smaller and less certain dose; it goes in for the heat, with the trial result as a footnote.
Menthol reads as cold on the tongue because it trips the same TRPM8 receptor that ice does. The peppermint that helps irritable bowels in trials is an enteric-coated oil capsule, not leaves in a drink; these leaves are here for the cool.
The cultures that soured the milk also carry their own lactase into the gut, which is why the lactose in yogurt is absorbed far better than the same lactose in milk. A 100 g serve holds about 5 g of lactose, under the 12 g most lactose-intolerant adults tolerate at a sitting.
A rough estimate for everything this recipe makes: the whole batch, not one serving. It moves with the batch size you set above.
An estimate, summed from USDA reference values (6 of 6 ingredients counted). Oil for frying and water for boiling are left out; everything else is counted as listed. Real numbers shift with brand, ripeness, and how it's cooked. Treat it as a ballpark, not dietary or medical advice.
These notes are educational, not medical advice. Read the terms
This recipe is part of a set: follow the thread through the blends it uses and what it's served with.
The belly that swells by evening usually holds barely more gas than it did at breakfast. What the CT scans found, which trials a kiwifruit has actually moved, why the yogurt is allowed and the honey is not, and the enzyme claims that do not survive the stomach.
