King's College London researchers discovered that discarded components like peels, cores, and stalks contain substantially more dietary fibre than standard edible portions. For instance, pineapple skin and core hold five times the fibre of the flesh, while keeping kiwi skin adds 50% more fibre. Official figures indicate only 4% of adults hit the 30g daily fibre target linked to lower risks of bowel cancer and heart disease. To preserve these benefits, experts recommend blending tough cores into smoothies, eating squash seeds, and using cooking techniques like steaming or microwaving.
Key points
Steaming, microwaving, or quickly sautéing produce scraps best preserves their rich nutri…: Steaming, microwaving, or quickly sautéing produce scraps best preserves their rich nutritional value.
People should introduce extra produce fibre gradually and wash scraps thoroughly to preve…: People should introduce extra produce fibre gradually and wash scraps thoroughly to prevent uncomfortable bloating.
Toxic parts like rhubarb leaves and green potatoes must always be avoided despite root-to…: Toxic parts like rhubarb leaves and green potatoes must always be avoided despite root-to-tip practices.
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Eating fruit and vegetable scraps such as peels and stalks could provide a health boost that most of us are missing, say UK researchers, external.
They say scraps are an overlooked source of dietary fibre and are encouraging people to try "root-to-tip" eating, including watermelon rind, pineapple core and butternut squash seeds.
Most adults do not get enough fibre. Official figures, external show only 4% meet the recommended 30g a day, despite its well-known benefits for gut health.
Fibre aids digestion, helps you feel fuller for longer and is linked to a lower risk of heart disease and bowel cancer., external
Stalks, pips and rind on
As a rule of thumb, the skins of fruit and veg pack more fibre than the insides.
Eating a kiwi with the skin on, external provides 50% more fibre than having a peeled one, for example.
For their study, the scientists at King's College London analysed 12 raw or uncooked fresh foods - beetroot, bell pepper, broccoli, butternut squash, cauliflower, celeriac, curly kale, fennel, kiwi fruit, leek, pineapple and watermelon.
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