Stomach doctor says eat kiwis this way to get most fiber

A doctor has revealed a surprising way to eat kiwis that could increase the amount of fiber you take in from the fruit by 50%. Dr Joseph Salhab, also known as The Stomach Doc, shared his insights on TikTok - and they may just surprise you. "If you eat a kiwi with the skin on, you actually get 50% more fiber and some more vitamins and nutrients," he said in a video uploaded last year.

"But you want to wash it really well to get some of those little hairs off and get it when it's nice and soft, and it's so much easier to eat." Dr Salhab isn't alone in his views. Cleveland Clinic specialists also agree that eating kiwi skin can boost fiber content by 50%.



Gold kiwi skins contain around 3g of fiber, while green kiwi skins have about 3.5g. Fiber is a vital part of a balanced diet.

The UK's NHS suggests that increased intake can reduce the risk of heart disease, type 2 diabetes, strokes, and bowel cancer. Government guidelines recommend an average daily intake of 30g of fiber, but most adults only consume 20g. If the idea of eating kiwi skin seems strange, there are ways to make it less intimidating.

You could add the whole fruit to a smoothie or green juice, or chop the kiwi into smaller pieces. Dr Salhab added:"Alternatively, if you find this a little weird, you could always slice it up, and it's so much easier to eat this way. Kiwi is great for your gut health.

It packs a whole ton of vitamin C, it allows your good bacteria to grow, and helps prevent constipation." However, not everyone should jump on the kiwi-skin bandwagon, especially individuals with a history of kidney stones. This is due to the fruit's high oxalate content, which can potentially increase the risk of health issues.

Registered dietician Gillian Culbertson told Cleveland Clinic: "They can mix with the calcium in your body, which stops it from being absorbed properly and can cause oxalate crystals to form in your kidneys and joints. This can lead to kidney stones or gout." There are numerous other ways of including more fiber in your daily diet, too.

The NHS recommends high-fiber cereals, wholemeal breads, beans, fruit and various vegetables as part of this. A mere 30g serving of unsalted nuts like almonds can contribute approximately 3.8g of fiber to your daily diet.

"Choosing foods with fiber also makes us feel fuller, while a diet rich in fiber can help digestion and prevent constipation," NHS guidance asserts. "It's important to get fiber from a variety of sources, as eating too much of one type of food may not provide you with a healthy balanced diet.".