Why You Should Stop Peeling Your Kiwi: Surprising Health Benefits of Eating the Skin
Kiwis are a nutrient-packed superfruit known for their immune-boosting, digestive, and metabolic health benefits. But if you're only eating the juicy green flesh, you might be missing out on even more essential nutrients.
Most people automatically peel off the fuzzy brown skin, assuming it’s inedible or unappetizing. However, nutrition experts say that eating the whole kiwi—including the skin—can provide extra fiber and essential vitamins.
Can You Eat Kiwi Skin?
The answer is yes—kiwi skin is completely edible. While the texture may take some getting used to, leaving the skin on gives you extra health benefits that make it worth considering.
Registered dietitian Miranda Galati explains:
"Most Americans aren’t getting enough fiber, and eating kiwi skin is an easy way to increase fiber intake. The skin holds a significant portion of the fruit’s fiber—by eating the whole kiwi, you can boost fiber content by almost 50%."
Health Benefits of Eating Kiwi Skin
Eating kiwi with the skin on provides:
✅ Higher Fiber Intake – The skin is loaded with fiber, which aids digestion and supports gut health.
✅ More Nutrients – Kiwi skin contains antioxidants, folate, and vitamin C, boosting immunity and overall well-being.
✅ Better Digestion – Fiber helps regulate bowel movements and promotes a healthy gut microbiome.
How Much Extra Fiber Does Kiwi Skin Provide?
The Dietary Guidelines for Americans recommend 20 to 38 grams of fiber daily, but most adults consume only 10 to 15 grams per day.
Here's how much fiber you get with and without the skin:
- Peeled Kiwi (100g serving) → 2.1g fiber
- Whole Kiwi (with skin, 100g serving) → 3.5g fiber (a 50% increase!)
For comparison, here’s the fiber content of other high-fiber foods:
๐ฅฆ Brussels Sprouts – 6.4g per serving
๐ Pears – 5.5g per serving
๐ฟ Popcorn – 5.8g per serving
๐ซ Black Beans – 7.5g per serving
How to Make Kiwi Skin More Enjoyable to Eat
If the fuzzy texture is a concern, try these tips to make kiwi skin easier to eat:
๐ Choose a golden kiwi – Yellow kiwis have smoother, thinner skin compared to green kiwis.
๐ฅ Wash the kiwi thoroughly – Scrub the skin to remove dirt and any pesticide residue.
๐น Blend it into a smoothie – The skin adds extra fiber without the rough texture.
๐ด Slice it thin – Cutting kiwi into thin rounds makes the texture less noticeable.
Final Thoughts: Should You Eat Kiwi Skin?
If you're looking to increase fiber intake, boost digestion, and get more nutrients, eating kiwi with the skin is a great option. It may take some getting used to, but the health benefits make it worth considering.
Next time you reach for a kiwi, try leaving the skin on—your body will thank you! ๐๐
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