Most people peel a kiwi before eating it, but according to gastroenterologist Dr. Joseph Salhab, that habit might actually be cutting away some of its most powerful nutrients. Known as a superfruit, kiwi is loaded with vitamins, minerals, antioxidants, and fibre. But eating it with the skin on can multiply the health benefits even further.
Dr. Salhab recently shared in an Instagram post that consuming kiwi with its fuzzy skin helps improve digestion, boosts sleep quality, and may even reduce the risk of certain cancers. He warned that by peeling the fruit, people are literally “leaving nutrients on the cutting board.”
Why Eating Kiwi With the Skin Is Healthier
When eaten unpeeled, kiwi provides significantly more vitamin C, vitamin E, folate, magnesium, and vitamin B6, alongside a massive 50% increase in fibre. Just one green kiwi with skin contains about 3.5 grams of fibre, while a gold kiwi provides around 3 grams. These nutrients improve immunity, support liver function, and keep the gut healthy by fighting constipation and bloating.
Kiwis and Better Sleep
Kiwis are also linked with better sleep due to their natural ability to boost melatonin production. Dr. Salhab recommends eating one or two kiwis about two hours before bed to improve rest quality and reduce insomnia.
Kiwi Skin and Colon Health
The fibre in kiwi skin supports bowel movement, reduces oxidative DNA damage, and promotes the production of Short-Chain Fatty Acids (SCFAs) in the colon. These SCFAs strengthen gut health and may lower the long-term risk of colorectal cancer.
Tips for Eating Kiwi With Skin
If the fuzz bothers you, Dr. Salhab suggests waiting until the fruit is softer and sweeter, choosing smooth-skinned gold kiwis, or slicing them into yoghurt. However, people with kiwi allergies should avoid the skin and consult a healthcare provider if they experience itching, swelling, or difficulty breathing.
Kiwis remain one of the top doctor-recommended natural remedies for constipation, gut health, and overall wellness – proving that sometimes the healthiest choice is the simplest one: don’t peel it.