Importance Score: 45 / 100 🔵
Boost Your Fiber Intake: The Surprising Fruit Skin You Should Be Eating
Consuming sufficient fruit is crucial for a healthy and balanced diet, notably as a valuable source of dietary fiber. However, most people may be missing out on an even greater fiber boost by discarding the nutritious skin of certain fruits. While often overlooked, the peels of various popular fruits are packed with beneficial fiber that frequently goes to waste.
Unlock Extra Fiber with Kiwi Skin
A registered dietitian has revealed that consuming the skin of one common fruit, in particular, can significantly increase your daily fiber consumption, potentially “doubling your fiber intake.” Dietitian Abbey Sharp shared in a popular online video that she regularly consumes kiwi skin. Although the idea of eating kiwi skin might seem unappealing to some due to its slightly fuzzy texture, the skin itself contains a higher concentration of fiber and beneficial antioxidants compared to the fruit’s flesh.
How to Prepare Kiwi Skin
Sharp reassured viewers that enjoying the nutritional advantages of kiwi skin doesn’t necessitate eating the fuzzy exterior directly. Instead, she recommends gently scrubbing the fuzz away with a brush or lightly scraping it off with a spoon. After this simple preparation, the skin can be eaten along with the rest of the kiwi fruit.
Fiber Content Comparison
A standard serving of kiwi fruit without the skin provides approximately two grams of dietary fiber. Remarkably, retaining the skin nearly doubles the fiber content, offering about 3.5 grams of fiber per serving. This simple adjustment represents an effective method to substantially increase daily fiber consumption.
Consumer Reactions to Eating Kiwi Skin
Online users have shared their experiences and positive feedback on consuming kiwi skin. One commenter recounted, “I’ll never forget the day my four-year-old ate a whole kiwi, and I immediately checked online to ensure it was safe, only to discover it’s actually the optimal way to eat them.” Another user enthusiastically stated, “The skin is easily the most nutritious part of fruits and vegetables.”
Expand Beyond Kiwi: Other Fruits with Edible and Fiber-Rich Skin
The benefits of consuming fruit skin for increased fiber are not limited to kiwis alone. In her video, Abbey Sharp elaborated that individuals can “essentially double the fiber content of numerous fruits by simply eating the skin,” listing examples such as pears, apples, peaches, and apricots. She emphasized the importance of utilizing the entire fruit, stating, “Your gut benefits when you don’t discard the peel.”
Important Considerations: Fruits with Inedible Skin
While many fruit skins are beneficial, it’s crucial to note that not all fruit peels are recommended for consumption. Particularly, fruits with thick, tough, or inedible skins should be avoided.
Fruits to Peel: Exercise Caution
It is generally advised to remove the skin from fruits such as pineapples, lychees, and melons before eating. Furthermore, regardless of the fruit, it is always essential to thoroughly rinse the fruit under cool running water before consumption, especially when the skin is intended to be eaten.