Eating fruit and vegetable scraps can boost dietary fibre intake

UK researchers say eating fruit and vegetable scraps like peels, seeds, and stalks could provide a vital fibre boost that many people miss, according to BBC Health.

Most adults do not meet the recommended 30 grams of fibre per day, with only 4% achieving this target, despite fibre's known benefits for digestion, fullness, and reducing risks of heart disease and bowel cancer, the report said.

Scientists at King's College London analyzed 12 raw fresh foods including beetroot, broccoli, pineapple, and watermelon, finding that discarded parts often contain more fibre than the edible portions.

For example, watermelon rind contains about 2.10 grams of fibre per 100 grams, similar to a slice of wholemeal bread; butternut squash skin and seeds have 9.25 grams per 100 grams, nearly as much as a bowl of bran flakes; and pineapple skin and core have five times more fibre than the flesh.

The researchers encourage 'root-to-tip' eating, such as consuming watermelon rind, pineapple core, and butternut squash seeds, to increase fibre intake and improve gut health.

They also note that fruit and vegetable skins generally pack more fibre than the insides, citing kiwi skin as providing 50% more fibre than peeled kiwi fruit.