Kiwis
are a fruit rich in nutrients that
research
Has been found to provide several health advantages, such as enhancing digestion, immunity, and metabolism. However, were you aware that you might be missing out on additional nutrients?
You probably consume the tender, green flesh inside the kiwi fruit.
remove the outer brown layer
That’s somehow simultaneously blurry and coarse. However, you don’t have to do so.
“The exterior of kiwifruit may not seem appealing, but it is indeed safe to eat,” noted a registered dietitian.
Miranda Galati
explains USA TODAY. Should one endure the unusual mouthfeel of a kiwi’s exterior when eating it? Nutrition specialists weigh in here.
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Is it safe to consume the skin of a kiwi?
The brief answer is yes, you can consume kiwi skin. If you choose to do so is up for debate, but from a health standpoint, it’s perfectly fine—and often recommended.
Many Americans aren’t consuming sufficient amounts of fiber, and including kiwi skin in your diet can help address this issue,” Galati states. “A significant portion of the fiber is contained within the kiwi’s skin; by munching on the entire fruit along with its peel, you might nearly double the amount of dietary fiber you ingest.
The present Dietary Guidelines for Americans recommend taking in anywhere from 20 to 38 grams of fibre each day, based on one’s age and gender. However, U.S. adults typically manage an average intake of just 10 to 15 grams daily, as reported.
Harvard Health
.
A typical 100-gram portion of peeled kiwi generally includes around 2.1 grams of dietary fiber, according to data from the U.S. Department of Agriculture.
food database
. By keeping the skin intact, that amount jumps up to roughly 3.5 grams of fiber. To put this into perspective, consider other food items:
high in fiber
incorporate lima beans (which offer 9.2 grams per serving), black beans (with 7.5 grams), Brussels sprouts (containing 6.4 grams), popcorn (providing 5.8 grams), and pears (offering 5.5 grams).
Is the skin of kiwifruit difficult to digest?
Besides the texture, a frequent worry regarding consuming kiwi skin is its impact on your digestion. However, according to Galati, there’s no reason to be alarmed if trying kiwi skin for the first time causes some tummy unease.
Some individuals might experience unpleasant digestive issues such as bloating or gas after consuming kiwi skins. However, this isn’t due to the skin itself; rather, it stems from an increased intake of fiber,” explains Galati. “An uptick in fiber consumption—regardless of the source—can lead to gastrointestinal discomfort as your system adapts. When increasing your fiber intake, do so gradually, making only one adjustment at a time, and ensure you’re drinking enough liquids. Additionally, always rinse the kiwi skin well since it could harbor microorganisms or dust.”
The article initially appeared on USA TODAY.
The appearance of kiwi skin might not be very appealing, but it offers unexpected health advantages.
