Brown and fuzzy probably aren’t the features you favor in fruit. In fact, those are usually indicators you need to throw your fruit out—but kiwi’s the exception. The fruit’s bright green, sweet, and tangy taste more than makes up for its appearance, as does its impressive health profile. “The fiber in kiwifruit is a great source of prebiotics, helping to feed your friendly gut bacteria,” Scritchfield says. Its fibers also behave differently than most other forms from fruits and whole-wheat food, because it has a very high capacity for holding water. “When you eat kiwifruit, the fiber swells and thickens in your stomach, becoming gel-like,” Scritchfield explains. Say you’re eating kiwi in a fruit parfait or a smoothie: The gel slows the digestion of food and sugars, resulting in better blood sugar control. It’s also a powerful source of Vitamin C, Scritchfield notes.