Biggest fibre boost could be scraps in your bin, experts say
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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.
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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.
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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.
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Fibre aids digestion, helps you feel fuller for longer and is linked to a lower risk of heart disease and bowel cancer., external Skin and pips can be beneficial, the fibre researchers say As a rule of thumb, the skins of fruit and veg pack more fibre than the insides.
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Eating a kiwi with the skin on, external provides 50% more fibre than having a peeled one, for example.
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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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They found many discarded parts contained more fibre than the sections people typically eat. watermelon rind contained 2.10g of fibre per 100g – roughly equivalent to the fibre in a slice of wholemeal bread butternut squash skin and seeds contained 9.25g per 100g – nearly as much fibre as a bowl of bran flakes pineapple skin and core contained five times more fibre than the flesh broccoli stalks contained fibre, although a bit less than the florets Fibre is essential for your gut to work properly and helps prevent constipation.
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Project lead Dr Rachel Gibson said the findings suggested people are throwing away a significant amount of fibre.
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"This isn't just a nutritional loss, it's also a financial one - you're effectively throwing away a substantial portion of what you've paid for."
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KCL has been experimenting in its canteen, external, offering staff and students root-to-tip meals, such as banana skin curry.
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At home, people might want to try leaving skins on kiwi fruit, using broccoli stalks in stir-fries or adding bell pepper seeds to dishes, the researchers suggest.
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While cooking can change the fibre content, it doesn't usually destroy it all.
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Steaming, microwaving or quick sautéing tends to preserve nutrients best.
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Gibson said: "This isn't about perfection and this isn't about forcing people to eat unpalatable food – it's about recognising the nutritional value in components we've been conditioned to discard."
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She acknowledges some may be hesitant to try it.
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Some diners raised concerns during the canteen trial.
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Over the nine-week period, "root-to-tip" dishes made up a third of total daily hot menu sales at the university.
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Those choosing the new dishes were less likely to finish their meals than diners eating from the conventional menu.
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Kirsten Jackson, a dietitian with the British Dietetic Association who specialises in irritable bowel syndrome (IBS), says the food hacks are useful as long as produce is washed thoroughly.
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She suggests blending pineapple cores into smoothies, but says the tough skins are not something she would recommend.
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Some stalks may need to be cooked or finely chopped to make them more palatable, she adds.
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"Just because a broccoli stalk doesn't fit into tonight's meal doesn't mean it needs to go in the bin.
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Chop it up, freeze it and add it to a soup or stir-fry another day," she said.
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She advises increasing fibre intake gradually to avoid bloating, noting that people who have IBS may find it harder to tolerate.
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And there are some things to avoid entirely, said the British Nutrition Foundation.
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Green potatoes and rhubarb leaves contain toxic compounds, while tough stalks and seeds may not be suitable for young children.
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