Experts Urge Rethinking Food Waste, Highlighting Fiber in Scraps

Discarded parts of fruits and vegetables, such as skins, seeds, and cores, can offer a significant source of dietary fiber, according to research from King's College London. The study analyzed 12 common raw foods, including beetroot, bell pepper, broccoli, and kiwi fruit, and found that many parts typically thrown away contained more fiber than the portions people usually consume.

For instance, watermelon rind yielded 2.10g of fiber per 100g, comparable to a slice of wholemeal bread. Butternut squash skin and seeds provided 9.25g per 100g, nearly matching a bowl of bran flakes. Pineapple skin and core contained five times the fiber of the flesh, and broccoli stalks, while containing less fiber than the florets, still offered a notable amount.

Dr. Rachel Gibson, who led the study, stated that these findings suggest a substantial amount of fiber is being discarded, representing both a nutritional and financial loss for consumers. The research highlights that fiber is crucial for proper gut function and preventing constipation.

King's College London has been experimenting with "root-to-tip" meals in its canteen, serving dishes like banana skin curry to staff and students. These meals aim to incorporate commonly discarded food components. The researchers suggest that individuals can increase their fiber intake at home by consuming kiwi fruit with the skin on, using broccoli stalks in stir-fries, or adding bell pepper seeds to various dishes.

While cooking methods can alter fiber content, they generally do not eliminate it entirely. Methods like steaming, microwaving, or quick sautéing are recommended for preserving nutrients.

Dr. Gibson acknowledged that some people may be hesitant to consume these parts of produce. During a nine-week trial of "root-to-tip" dishes at the university canteen, these meals constituted one-third of daily hot menu sales. However, diners choosing these dishes were reportedly less likely to finish their meals compared to those opting for conventional menu items.

Dietitian Kirsten Jackson, who specializes in irritable bowel syndrome (IBS), noted the usefulness of these food hacks, provided the produce is washed thoroughly. She suggested blending pineapple cores into smoothies but advised against consuming tough pineapple skins. Some stalks may require cooking or fine chopping for palatability. Jackson recommended freezing chopped stalks for later use in soups or stir-fries. She also advised a gradual increase in fiber intake to prevent bloating, noting that individuals with IBS may experience increased sensitivity.

The British Nutrition Foundation cautions against consuming certain discarded parts, such as green potatoes and rhubarb leaves, which contain toxic compounds. Additionally, tough stalks and seeds may not be suitable for young children.