{"id":636621,"date":"2026-10-20T20:08:24","date_gmt":"2026-10-20T20:08:24","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/636621\/"},"modified":"2026-10-20T20:08:24","modified_gmt":"2026-10-20T20:08:24","slug":"7-fruits-and-vegetables-we-shouldnt-peel","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/636621\/","title":{"rendered":"7 Fruits And Vegetables We Shouldn’t Peel"},"content":{"rendered":"

If you know me in person, I\u2019d like to apologise in advance: I am about to bang on about fibre again<\/a>. <\/p>\n

I can\u2019t help it! The nutrient is linked to<\/a> lower risks of heart disease, cancer, and dementia, but 90% of us fail<\/a> to eat the recommended 30g a day.<\/p>\n

Still, some easy changes can make hitting that goal easier<\/a>. For instance, I add beans to basically everything<\/a>; but switching to whole-grain options and eating more fruits, legumes, nuts, seeds, and vegetables can go a long way, too.<\/p>\n

And according to Dan Osman<\/a>, a performance nutrition specialist and health and wellbeing consultant at Prep Kitchen: \u201cChoosing to keep the skins on foods like potatoes, whether they\u2019re white or sweet potatoes, and carrots, is a great, simple change to significantly boost fibre intake.\u201d<\/p>\n

Why do the skins of fruit and veg add so much fibre?<\/p>\n

As the skin of fruit and veg is designed to protect the inner part, it\u2019s usually thicker and often contains<\/a> greater concentrations of nutrients. And yes, that does<\/a> include fibre.<\/p>\n

Per Healthline<\/a>, leaving your produce unpeeled can increase its fibre content by almost a third (31%).<\/p>\n

Osman said that putting the parer down could contribute to 21g more fibre a week, which could be beneficial as \u201cmost UK adults are getting around half of the daily recommended 30g of fibre a day, which is quite a big gap to close for a lot of people\u201d. <\/p>\n

7 fruits and veg not to peel, per a nutritionist<\/p>\n

Some fruits and veg the expert recommended leaving unpeeled are: <\/p>\n

White potatoes. You\u2019ll get 1.5g more fibre per potato by leaving it unpeeled.<\/p>\n

Sweet potatoes. Like white potatoes, not skinning your sweet potatoes will give you 1.5g of additional fibre per potato.<\/p>\n

Carrots. Unpeeled carrots provide 0.5g of additional fibre per carrot, with five carrots a week providing 2.5g more fibre.<\/p>\n

Cucumbers. Similarly, you\u2019ll get 0.5g more per cucumber if you leave the skin on.<\/p>\n

Kiwi. Those who eat kiwis with the skin on can expect to get 1g more fibre than those who peel them. <\/p>\n

Apples. Unpeeled apples also offer 1g of additional fibre than their peeled counterparts.<\/p>\n

Pears. As with potatoes, you can nab 1.5g extra fibre from an unpeeled pear.<\/p>\n

\u201cHigh-fibre foods tend to be slower [to digest], more satiating, and the release of glucose into the bloodstream [they provide] is that much slower, providing a steadier supply of energy,\u201d Osman ended. <\/p>\n

\u201cYou don\u2019t need to completely change your diet. There are lots of ways to add a little bit more fibre every time we eat, and that can be incrementally introduced to one meal at a time.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"If you know me in person, I\u2019d like to apologise in advance: I am about to bang on…\n","protected":false},"author":2,"featured_media":636622,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[1604,564,134,111,139,556,69],"class_list":["post-636621","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-evergreen","tag-food","tag-health","tag-new-zealand","tag-newzealand","tag-nutrition","tag-nz"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/636621","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=636621"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/636621\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/636622"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=636621"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=636621"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=636621"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}