Kiwis are often called a superfruit for good reason. They are loaded with vitamins, minerals, antioxidants, and fibre that support digestion, immunity, skin health, and even sleep. Yet most people peel away the fuzzy skin before eating, unknowingly discarding a big part of its nutrition. According to gastroenterologist Dr Joseph Salhab, eating kiwi with its skin significantly boosts its health benefits, from improving digestion to lowering the risk of colon cancer. If the thought of biting into a fuzzy fruit makes you hesitant, there are simple ways to make kiwi skin easier to enjoy and reasons why you may want to give it a try.
Eating kiwi with skin gives more nutrients
Dr Salhab explains that leaving the skin on increases your intake of several essential nutrients. Kiwi skin is packed with vitamin C, vitamin E, folate, magnesium, and vitamin B6. Most importantly, it nearly doubles the fibre content compared to fruit without the skin.
According to a study published in NIH, the peel is richer in phenolics and flavonoids, powerful compounds with antioxidant, antibacterial, and potential anticancer effects, than the kiwi flesh alone. One green kiwi with skin provides about 3.5 grams of fibre, while a gold kiwi offers around 3 grams. Fibre is vital for maintaining a healthy gut, preventing constipation, and reducing bloating. Vitamins C and E, combined with plant compounds called polyphenols, act as antioxidants to strengthen the immune system and reduce inflammation. Folate helps maintain skin, hair, and eye health while supporting the nervous system and liver function. Dr Salhab often says, “You’re leaving nutrients on the cutting board if you peel your kiwi.”
Kiwi and sleep quality: Natural melatonin support
Beyond digestion, kiwi is known to improve sleep. The fruit naturally supports melatonin production, a hormone that regulates the sleep–wake cycle. Eating 1–2 kiwis about two hours before bedtime may help you fall asleep faster and stay asleep longer.
Dr Salhab notes, “People who eat more kiwi, especially before bedtime, tend to sleep better because it helps form melatonin.” This makes kiwi a natural alternative to sleep supplements, especially for people who struggle with mild insomnia or irregular sleep patterns.
Kiwi skin and gut health reduce colon cancer risk
The fibre in kiwi skin not only supports digestion but may also protect against colon cancer. According to Dr Salhab, regular kiwi consumption is linked with less oxidative DNA damage and faster bowel transit time, both of which can reduce cancer risk.
When gut bacteria break down kiwi fibre in the colon, they produce short-chain fatty acids (SCFAs). These compounds help maintain colon health, protect against inflammation, and lower the chances of developing colorectal cancer. Nutrition experts also recommend kiwi as one of the best natural remedies for constipation, as it works gently without harsh side effects. Pairing kiwi with yoghurt can further support a healthy gut microbiome.
Best ways to eat kiwi with skin safely
If the fuzzy skin of green kiwis feels unappealing, there are easy alternatives. Waiting until the fruit ripens makes the skin softer and easier to chew. Gold kiwis, which have smooth, fuzz-free skin, are another option. Slicing kiwis into thin pieces or mixing them into yoghurt, smoothies, or salads also makes the texture less noticeable.
However, some people may experience allergic reactions to kiwi, including itching, swelling, or breathing difficulties. In such cases, it’s best to avoid eating the skin and consult a healthcare provider. Washing the fruit thoroughly before eating is also important to remove any dirt or pesticide residue.
Eating kiwi with its skin provides more fibre, more vitamins, and greater health benefits than peeling it. From better digestion and improved sleep to a lower risk of colon cancer, the advantages are worth considering. If the fuzz puts you off, gold kiwis or riper fruit can be an excellent compromise.
Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.
Also Read: 9 vegetables that naturally support heart health and control cholesterol
Eating kiwi with skin gives more nutrients
Dr Salhab explains that leaving the skin on increases your intake of several essential nutrients. Kiwi skin is packed with vitamin C, vitamin E, folate, magnesium, and vitamin B6. Most importantly, it nearly doubles the fibre content compared to fruit without the skin.
According to a study published in NIH, the peel is richer in phenolics and flavonoids, powerful compounds with antioxidant, antibacterial, and potential anticancer effects, than the kiwi flesh alone. One green kiwi with skin provides about 3.5 grams of fibre, while a gold kiwi offers around 3 grams. Fibre is vital for maintaining a healthy gut, preventing constipation, and reducing bloating. Vitamins C and E, combined with plant compounds called polyphenols, act as antioxidants to strengthen the immune system and reduce inflammation. Folate helps maintain skin, hair, and eye health while supporting the nervous system and liver function. Dr Salhab often says, “You’re leaving nutrients on the cutting board if you peel your kiwi.”
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Kiwi and sleep quality: Natural melatonin support
Beyond digestion, kiwi is known to improve sleep. The fruit naturally supports melatonin production, a hormone that regulates the sleep–wake cycle. Eating 1–2 kiwis about two hours before bedtime may help you fall asleep faster and stay asleep longer.
Dr Salhab notes, “People who eat more kiwi, especially before bedtime, tend to sleep better because it helps form melatonin.” This makes kiwi a natural alternative to sleep supplements, especially for people who struggle with mild insomnia or irregular sleep patterns.
Kiwi skin and gut health reduce colon cancer risk
The fibre in kiwi skin not only supports digestion but may also protect against colon cancer. According to Dr Salhab, regular kiwi consumption is linked with less oxidative DNA damage and faster bowel transit time, both of which can reduce cancer risk.
When gut bacteria break down kiwi fibre in the colon, they produce short-chain fatty acids (SCFAs). These compounds help maintain colon health, protect against inflammation, and lower the chances of developing colorectal cancer. Nutrition experts also recommend kiwi as one of the best natural remedies for constipation, as it works gently without harsh side effects. Pairing kiwi with yoghurt can further support a healthy gut microbiome.
Best ways to eat kiwi with skin safely
If the fuzzy skin of green kiwis feels unappealing, there are easy alternatives. Waiting until the fruit ripens makes the skin softer and easier to chew. Gold kiwis, which have smooth, fuzz-free skin, are another option. Slicing kiwis into thin pieces or mixing them into yoghurt, smoothies, or salads also makes the texture less noticeable.
However, some people may experience allergic reactions to kiwi, including itching, swelling, or breathing difficulties. In such cases, it’s best to avoid eating the skin and consult a healthcare provider. Washing the fruit thoroughly before eating is also important to remove any dirt or pesticide residue.
Eating kiwi with its skin provides more fibre, more vitamins, and greater health benefits than peeling it. From better digestion and improved sleep to a lower risk of colon cancer, the advantages are worth considering. If the fuzz puts you off, gold kiwis or riper fruit can be an excellent compromise.
Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.
Also Read: 9 vegetables that naturally support heart health and control cholesterol
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