The Surprising Citrus Remedy One Doctor Says May Help Digestive Issues

Health Points

• Orange peels contain high amounts of fiber and beneficial plant compounds that may support digestive health
• One teaspoon of orange peel provides roughly 1 gram of fiber, about 4% of the recommended daily intake
• Medical experts caution that relying solely on orange peels for constipation relief is not a comprehensive solution

A wellness trend gaining attention on social media has people turning to an unexpected part of the orange for digestive relief. Rather than discarding the peel after enjoying the fruit, some health enthusiasts are now consuming it, claiming it helps with constipation and overall digestive health.

The practice, which has garnered millions of views across various platforms, involves eating small amounts of orange peel—either raw, candied, or mixed into smoothies and other recipes. But does this citrus solution actually work, or is it just another wellness fad?

According to registered dietitian nutritionist Amy Goodson, there may be some merit to the claims.

“Orange peels are actually quite nutritious,” Goodson explained. “They contain fiber, vitamin C, and plant compounds like flavonoids that have antioxidant properties.”

The fiber content is particularly relevant for digestive health. One teaspoon of fresh orange peel provides approximately 1 gram of fiber, which represents about 4% of the recommended daily intake for adults. Fiber plays a crucial role in promoting regular bowel movements and maintaining digestive health by adding bulk to stool and helping food move through the digestive system.

Beyond fiber, orange peels contain d-limonene, a compound found in citrus rinds that some research suggests may have digestive benefits. Small studies have indicated that d-limonene might help with symptoms of heartburn and acid reflux, though more research is needed to confirm these effects.

Dr. Michael Jensen, a gastroenterologist at the Mayo Clinic, offered a measured perspective on the trend.

“While orange peels do contain beneficial nutrients and fiber, they shouldn’t be considered a primary treatment for chronic constipation,” Dr. Jensen noted. “Adequate hydration, regular physical activity, and a diet rich in various fiber sources remain the foundation of digestive health.”

For those interested in trying orange peels, experts recommend starting with small amounts to see how your body responds. The peel can have a bitter taste, which some people find unpleasant. Washing oranges thoroughly before consuming the peel is essential to remove any pesticide residues or wax coatings commonly applied to citrus fruits.

Organic oranges are preferable for this purpose, as they’re less likely to have been treated with synthetic pesticides. Some people prefer to zest the orange and use the zest in cooking or baking, which provides a more palatable way to incorporate the peel into their diet.

Nutritionist Sarah Thompson suggests practical applications for those wanting to experiment with orange peels.

“You can add a small amount of organic orange zest to yogurt, oatmeal, or smoothies,” Thompson said. “Candied orange peel is another option, though it does contain added sugar.”

It’s worth noting that while orange peels may contribute to overall fiber intake, they contain compounds that can interact with certain medications. The peel contains furanocoumarins, which can interfere with the metabolism of some prescription drugs, similar to grapefruit. Anyone taking medication should consult with their healthcare provider before regularly consuming orange peels.

For individuals dealing with chronic or severe constipation, medical professionals emphasize the importance of seeking proper medical evaluation rather than relying solely on home remedies. Persistent digestive issues can sometimes indicate underlying health conditions that require professional treatment.

The trend reflects a broader movement toward finding natural solutions for common health concerns and reducing food waste. Americans discard an estimated 80 million tons of food annually, and finding uses for typically discarded parts of produce aligns with sustainability goals.

While incorporating orange peels into your diet may offer some digestive benefits as part of an overall healthy lifestyle, experts agree it should complement—not replace—established methods for maintaining digestive health, including drinking plenty of water, eating a varied diet rich in fruits and vegetables, exercising regularly, and consulting healthcare providers when issues persist.