Your trash can actually be a powerhouse of fibre: Surprising benefits of consuming fruit and vegetable scraps

It turns out that the parts of fruits and vegetables that are usually thrown away, such as peels, seeds and stems, are rich in dietary fiber, which is of great importance in daily nutrition. Official figures show that only 4 percent of the recommended 30 grams per day of fiber, which is critical for intestinal health, is met. Scientists recommend the "root-to-end nutrition" model to combat fiber deficiency, which helps digestion, keeps you full for a long time and is associated with a reduced risk of heart disease and bowel cancer.

Researchers at King's College London examined 12 raw and fresh foods: beetroot, bell pepper, broccoli, squash, cauliflower, celery, kale, fennel, kiwi, leek, pineapple and watermelon. The research found that many parts thrown away contained more fiber than the parts people usually consume.

While it is stated that, as a general rule, the peels contain more fiber than the inner parts, it was determined that consuming kiwi with its peel provides 50 percent more fiber than peeled kiwi. It was noted that 100 grams of watermelon peel contains 2.10 grams of fiber (equivalent to a slice of whole wheat bread), while 100 grams of pumpkin peel and seeds contain 9.25 grams of fiber. It was also revealed that the pineapple peel and pulp contain five times more fiber than the flesh of the fruit.

Project leader Dr. Rachel Gibson stated that the findings show that people throw away a significant amount of fiber, noting that this is not only a nutritional but also a financial loss. Stating that "root-to-tip" dishes such as banana peel curry were served in the trials carried out in the university canteen, Gibson stated that this is not about forcing people to eat tasteless foods, on the contrary, it is necessary to realize the nutritional value in the ignored ingredients. During the nine-week trial, it was observed that these dishes accounted for one-third of total hot menu sales and that plates were thrown away less.

Dietician Kirsten Jackson from the British Dietetic Association stated that these methods are beneficial as long as the products are washed thoroughly. Stating that pineapple cores can be mixed into smoothies, and the hard stems can be cooked or chopped finely, Jackson noted that people with irritable bowel syndrome (IBS) should gradually increase their fiber intake to prevent bloating.

The British Nutrition Foundation pointed out that green potatoes and rhubarb leaves contain toxic compounds and warned that the hard stems and seeds may not be suitable for young children.