By Salma El-Sakka
Only 4% of UK adults consume the recommended 30g of daily fibre, yet new research shows that commonly discarded fruit and vegetable parts — such as peels, stalks, and seeds — contain significantly more fibre than the flesh typically eaten.
Study reveals high fibre in discarded parts
A King's College London analysis of 12 raw fresh foods found that watermelon rind provides 2.10g of fibre per 100g, comparable to a slice of wholemeal bread. Butternut squash skin and seeds yield 9.25g per 100g, similar to a bowl of bran flakes, while pineapple skin and core contain five times more fibre than the sweet flesh. An unpeeled kiwi offers 50% more dietary fibre than a peeled one.
Experts urge 'root-to-tip' eating
Project lead Dr Rachel Gibson said the findings indicate a substantial nutritional and financial loss, as households throw away a large portion of what they purchase. The UK wastes 10 million tonnes of food annually, with over two-thirds of wasted food being edible and 36% consisting of fresh fruit and vegetables. Researchers recommend "root-to-tip" eating — keeping skins on produce, using stalks in stir-fries, and toasting seeds — while noting that microwaving, steaming, or sautéing best preserves fibre content.
