Dr Amir Khan on the simple fruit swap for more fibre - most women don't get enough to avoid constipation and gut issues

Protein has taken over the headlines in recent years, and so there's a chance we're all stocking up on this nutrient. But in doing so, one has gone under the radar until very recently.

Fibre is a key nutrient for keeping our digestive systems working healthily, lowering our cholesterol levels, and controlling our blood sugar levels. Much like protein, foods rich in fibre are also more filling than others.

Low fibre intake is something woman&home's resident GP, Dr Amir Khan, sees frequently in his patients, yet it's so easy to get enough fibre in your diet if you know the right food swaps to make.

“Kiwi fruit is one of those fruits we often overcomplicate because most of us peel them. But in fact, eating the whole fruit, including the skin, can give you an extra nutritional boost,” he says.

The skin on a kiwi is particularly rich in insoluble fibre. He explains this “supports gut health and helps keep things moving, something that many people struggle with, especially as we get older”. In fact, he says eating the fruit with the skin on will give us 50% more fibre.

A kiwi's fibre is particularly effective at easing digestive discomfort. It increases the volume of our stools, triggers bowel contractions, and increases water content in the gut, softening the stools. For a comfortable toilet trip, this is what you want.

It's thought that 96% of people in the UK don't eat enough fibre, leaving themselves potentially open to constipation, blood sugar spikes, and weight gain in the short term. In the long term, bowel cancer and other gut-related diseases are a risk.

Obviously, there’s a good reason why some people choose not to eat the fuzzy, tough skin. It’s not as sweet and juicy as the green fruit itself, and some people may find it makes their tongue itch or feel uncomfortable. “Of course, the texture of the skin can take some getting used to,” says Dr Khan. “If you’re trying it for the first time, go for golden kiwi fruit. This tends to have smoother, less fuzzy skin. Always give them a good wash.”

Skin-on kiwi also contains antioxidants, including vitamin C and polyphenols, which can help reduce inflammation and support immune health. With winter approaching, this is particularly important.

The fruit may even help you sleep better, the doctor says. “Another interesting benefit of kiwi fruit, skin on or off, is their natural content of melatonin, the hormone that helps regulate our sleep-wake cycle,” he explains.

This study in Nutrients found that eating kiwifruit two hours before bed positively impacted the sleep and recovery of elite athletes. It also found that the folate in kiwis may help with insomnia and restless leg syndrome, which also improves sleep quality. All of this is good news for women who are dealing with perimenopausal sleep issues.

If you have any concerns about your gut health or other symptoms, speak to your doctor, who can diagnose your personal situation.