Kiwis are a nutrient-dense fruit that can offer a range of health advantages, including enhancing digestive, immune, and metabolic health. Interestingly, many individuals only consume the soft, green flesh of the kiwi and discard the brown, fuzzy skin. However, you might be missing out on extra nutrients by doing so.
Miranda Galati, a registered dietitian, indicated that ‘kiwi skin might not be appetizing, but it’s definitely edible.’ So, is it worthwhile to try the skin? Experts have some interesting insights.
Can You Eat the Skin of a Kiwi?
The short answer is yes; kiwi skin is safe to consume. While some may question its flavor and texture, it is beneficial for health.
According to Galati, ‘most Americans aren’t eating enough fiber, and eating kiwi skin is one way to combat that.’ The skin of the kiwi contains a significant amount of fiber; consuming the entire fruit can increase your fiber intake by nearly 50%.
Current Dietary Guidelines suggest that American adults should consume between 20 and 38 grams of fiber daily, yet many average only 10 to 15 grams. A regular 100-gram serving of peeled kiwi offers approximately 2.1 grams of fiber, whereas consuming the kiwi with the skin boosts that figure to around 3.5 grams. For perspective, high-fiber foods such as lima beans, black beans, and popcorn contain considerably more fiber per serving.
Is Kiwi Skin Hard to Digest?
Another common concern is that kiwi skin may cause digestive discomfort. Galati notes, ‘some people may notice uncomfortable symptoms from eating kiwi skin, like bloating or gas. But that’s usually due to an increase in fiber intake, not the skin itself.’ When increasing fiber consumption, it is wise to do so gradually and drink ample fluids, alongside washing the kiwi thoroughly to eliminate any microbes or dirt.
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