Clinical trials have confirmed that kiwis can indeed help with sleep: eating 2 kiwis one hour before bed can reduce the average time it takes to fall asleep from 16.7 minutes to 10 minutes, and extend total sleep time by about an hour on average.
During the experiment, many participants reported improved bowel movements from eating kiwis daily. The benefits of this small fruit are truly endless, which prompted the research team to explore the advantages of kiwi's dietary fiber for digestion and bowel movements from a gastrointestinal perspective.
A single kiwi, about 100g, counts as one serving of fruit. Kiwis are very portable; since they are whole, you can just cut one in half at the office and eat it directly with a spoon.