// BBC HEALTH NEWS — SALUTE
Biggest fibre boost could be scraps in your bin, experts say
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
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.
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.
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