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7 Fruits & Vegetables You Should Never Peel For The Sake Of Your Gut Health

When preparing dinner, you might instinctively reach for the peeler to remove the skin from vegetables like potatoes. However, discarding the skin can be a nutritional mistake, as it contains many valuable nutrients and fibers that contribute to your health.

Why You Should Leave the Skin On

It’s widely recognized that fiber is essential for maintaining good health. This complex carbohydrate serves multiple functions: it nurtures your gut microbiome, aids digestion, helps regulate blood sugar levels, and promotes detoxification. Research indicates that increased dietary fiber through whole foods or supplements can facilitate weight loss and reduce overall calorie intake.

Unfortunately, much of this fiber can end up in the trash. It’s estimated that up to 31% of a vegetable’s fiber content lies in its skin. Leaving peels on can help stabilize sugar absorption from fruits, preventing spikes in blood sugar. While this advice may seem intuitive for some foods, others, like kiwifruit skin, may feel unusual for consumption.

The Produce That You Can—and Can’t—Eat the Skin Of

Not all fruits and vegetable peels are suitable for consumption. For instance, the skins of avocado, mango, and cantaloupe are inedible. However, many produce skins are not only edible but also packed with fiber and nutrients. Here’s a breakdown of some that you should keep:

1. Potatoes
   • About 30-40% of a potato’s fiber is in the skin. Keeping the skin on when mashing, roasting, or making homemade chips is a great way to maximize fiber intake. A simple rinse under water with a vegetable brush to remove dirt is usually sufficient.
2. Kiwi
   • You can eat the skin of a kiwifruit, which effectively doubles the fiber intake compared to just the flesh. If you’re unfamiliar with eating kiwifruit skin, rinse it thoroughly first to reduce the furry texture.
3. Apples
   • Approximately 45% of an apple’s fiber is concentrated in the skin. Additionally, apple skins are rich in pectin, beneficial for gut health. A good rinse can help remove any waxiness, allowing you to enjoy them raw or baked into dishes like apple pie.
4. Broccoli
   • The stems of broccoli are often higher in fiber than the florets themselves. To minimize waste, chop up the stems and use them in stir-fries or other cooked dishes.
5. Pumpkin
   • The skin of various pumpkin types is generally edible, although some can be tough. Roasting or barbecuing the skins can make them a delicious and nutritious addition.
6. Carrots
   • While carrot peels can have a slightly bitter taste, they are rich in fiber and nutrients. A quick wash and cutting off superficial blemishes allow you to enjoy them raw or cooked without the need to peel.
7. Cucumber
   • Commonly juiced, cucumbers provide most of their fiber and beneficial compounds like chlorophyll in the skin. Including the seeds is also beneficial since they offer additional fiber content.

The Takeaway

Next time you’re in the kitchen, consider leaving the peels on these fruits and vegetables. Doing so not only enhances your fiber intake but also supports your gut and reduces food waste. By respecting the natural integrity of your produce, you’re making a positive impact on both your health and the planet.

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