Why Lemon Peels Are So Beneficial

And Zesty Recipes For Gut Health

John Bagnulo 06/18/2025

Lemon peels and Chimichurri Sauce

Although they are most often discarded in every recipe, the peels of lemons offer incredible benefits to the microbiome and other areas of our health. As a concentrated source of pectin, the peels contribute a type of fiber that feeds some of the more pivotal families of beneficial bacteria. Bifidobacterium species specifically play an incredibly important role in shaping gut health. This family of bacteria generates a big percentage of n-butyrate and increases populations that are consistently associated with a reduction in overall inflammation. Higher levels of pectin in the diet can be difficult to find for some people, especially without the sugar that accompanies other sources, such as apples. Additionally, lemon peels contain an oil rich in D-limonene. This phytonutrient has strong anti-inflammatory effects and increases our liver capacity for detoxification. Leaving even modest amounts of lemon peel in any recipe we make can make that food greater than the sum of its parts. Some of the best methods of doing this are with smoothies, chutneys, and sauces such as chimichurri.

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Jan Buhrman 06/18/2025 Zesty Recipes for Gut Health

Oh, there are so many things to do with lemon peels. Lemon peels, which are frequently thrown away, contain a wealth of nutrients that can significantly improve the health of your digestive system. Here are some delicious ways to incorporate them into your daily diet.

Lemon Zest in Cooking

Yogurt & Oats: For a zesty twist, sprinkle lemon zest over your morning yogurt or overnight oats with berries and nuts.

Quick Overnight Oats Recipe

Combine 1 cup organic gluten-free rolled oats, 1 cup milk or water, and 1 tablespoon optional chia seeds in a jar or container.

Mix well.

Cover and refrigerate overnight (or for at least 4 hours).

In the morning, stir and add your favorite toppings.

Topping Ideas

Berries (cranberries, blueberries, blackberries)

Chopped nuts (almonds, walnuts, pecans)

Almond butter)

Shredded coconut, lemon zest

Cinnamon

Infused Oils & Vinegars:

Lemon Peel Olive Oil: Gently simmer thinly sliced lemon peels in olive oil for an hour at low heat. Use this aromatic oil on salads, fish, or roasted vegetables. Thinly slice the peels and place them on fish, chicken, rice, or salads. Store in the refrigerator.

Citrus Vinegar: Steep thinly sliced peels in apple cider vinegar for 1-2 weeks to create a gut-friendly dressing base.

Homemade Citrus Salts:

Zest lemons, limes, oranges, or grapefruits.

Mix the zest with an equal amount of coarse sea salt.

Spread it out on a plate and let it dry in open air.

Store in a covered container and use on roasted root vegetables or grilled meats.

Herbal Tea:

Steep lemon peel with ginger and chamomile for a soothing, digestion-aiding tea.

Bone Broth Booster:

Add a few strips of lemon peel during simmering to help extract minerals and brighten the flavor.

Lemon & Orange Peel Chutney: Cook lemon peels with ginger, turmeric, chili, and honey for a probiotic-friendly condiment. This quick-cooked chutney is a delicious way to get the benefits of lemon and orange peels.

1 organic lemon peel (peeled, white pith mostly removed)

1 organic orange peel (same prep as lemon)

1 tbsp olive oil)

1/2 tsp fenugreek seeds

1/2 tsp cumin seeds

1/4 tsp turmeric powder

1/2 tsp chili powder (adjust to taste)

2 garlic cloves, minced

1 small green chili (optional), finely chopped

1/2 tsp salt

1 tbsp jaggery or raw honey

1 tbsp mustard oil (or olive oil)

Juice of 1/2 lemon

2 tbsp chopped fresh cilantro (optional)

Instructions:

Blanch citrus peels in boiling water for 1–2 minutes.

Drain, rinse, and chop finely.

Heat oil in a pan on low to lightly toast the spices.

Add fenugreek seeds, cumin, garlic, ginger, and chili. Sauté for 1 minute.

Add chopped peels.

Cook on low heat for 10–15 minutes until soft and sticky.

Stir in lemon juice and cilantro. Cool and jar.

Simple Preserved Lemons Recipe

When fermented, lemon peels contribute to a thriving community of beneficial gut bacteria

5–6 organic lemons (Meyer lemons if you can get them)
1/4 to 1/2 cup sea salt
Fresh lemon juice (from 2–3 more lemons)
Optional: bay leaf, peppercorns, cinnamon stick, cloves (for added flavor)

1 clean quart-sized jar with a tight-fitting lid

Clean the lemons: Scrub lemons well to remove any wax or dirt. Pat dry.
Cut the lemons: Cut each lemon lengthwise into quarters, but not all the way through — leave about 1/2 inch at the base so the quarters stay connected.
Salt the lemons: Open each lemon like a flower and pack salt into the cuts, about 1 tablespoon per lemon. Sprinkle some salt into the bottom of the jar, then pack the lemons in tightly, pressing them down as you go to release juice.
Add optional spices between the lemons if using.
Add lemon juice: Once the jar is full, pour fresh lemon juice over the lemons until they’re completely submerged.
Leave about 1/2 inch headspace.
Seal & cure:
Close the jar tightly and leave it at room temperature for 5 days, shaking the jar once a day to distribute the salt.
Then transfer to the refrigerator and let cure for at least 3 weeks before using.
To Use:Use only the rind in most recipes (blend the pulp with olive oil to make salad dressing).
Adds salty-sour brightness to tagines, salads, roasted veggies, grain bowls, vinaigrettes, sauces…

Chimichurri Sauce

This is an excellent sauce for meat, fish, chicken, vegetables, eggs, vine-ripe tomatoes, and soup recipes! The key is fresh herbs, and honestly, you can sub out the herbs mentioned below for others like sage, oregano, and rosemary—just don’t use too much, as they can overpower the sauce. Two tablespoons each is enough. And if you only have cilantro and parsley or cilantro and chives, that works, too! This will stay in the fridge for over a week; ensure the oil covers the herbs. Now, back to lemons; preserved are the best but slow-simmered is a good substitute.

Ingredients

1 cup olive oil

1 cup fresh cilantro

1 cup fresh parsley

1/2 cup fresh mint––optional

1/4 cup chives

1/8 cup fresh oregano (optional, but we like it)

4 cloves garlic, minced

2 tablespoons apple cider vinegar, lime or lemon juice

3 tablespoons preserved lemon or 1/8 cup lemon juice

1 pinch red pepper flakes, or more to taste––optional

Directions

Put the olive oil and then all the other ingredients in a blender. Buzz until smooth; add more olive oil for a smooth sauce if needed.