Overview
About Kiwi
Kiwi is the odd one out among fruit: it is low FODMAP and low in fructose, so it rarely bloats you, yet it is high in salicylates and one of the higher oxalate fruits you can eat.
The oxalate is the headline. Dietary oxalate binds calcium in the urine to form calcium oxalate, the most common kind of kidney stone, so kiwi is one to keep an eye on if you are a stone former or on a low oxalate diet. Separately, the salicylates make it a trigger for people who react to aspirin, berries or tomatoes.
Sensitivities
How Kiwi scores
Watch for
What trips people up
- High in oxalate, among the higher oxalate fruits, which matters if you form calcium oxalate kidney stones or follow a low oxalate diet
- High in salicylates, so kiwi can add to the load behind hives, itching or headaches in salicylate sensitive people
- Low FODMAP and low in fructose though, so unlike most sweet fruit kiwi is genuinely gentle on an IBS gut
- An itchy mouth or tingling lips after kiwi is usually oral allergy to the fruit enzyme actinidin, a separate reaction from the salicylate or oxalate story
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Kiwi
Is kiwi bad for kidney stones?
Kiwi is one of the higher oxalate fruits, and oxalate binds calcium in the urine to form calcium oxalate stones. For most people the amount is manageable, but if you already form calcium oxalate stones or follow a low oxalate diet, kiwi is worth limiting and pairing with calcium rather than eating in large amounts.
Is kiwi low FODMAP?
Yes, and that makes it unusual. Kiwi is low in fructose and low FODMAP at a normal serving, so it rarely causes the bloating that grapes, mango or watermelon can. Its triggers are salicylate and oxalate, not FODMAP.
Why does kiwi make my mouth itch or tingle?
That is most often oral allergy syndrome to actinidin, a protein digesting enzyme in kiwi that irritates the lips and mouth, sometimes alongside pollen or latex cross reactivity. It is distinct from the fruit being high in salicylates, which tends to cause skin or headache symptoms instead.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.