There's a Surprisingly Simple Way to Get More Fiber From Your Fruits And Vegetables

Key Points:

• A new study in the International Journal of Food Sciences and Nutrition reveals that parts of fruits and vegetables commonly discarded—such as peels, skins, seeds, and stalks—often contain more fiber than the portions typically eaten.
• Researchers analyzed 12 fruits and vegetables and found that in 10 of them, the discarded parts had significantly higher fiber content by weight, with pineapple skin and core containing 453% more fiber than the flesh.
• Despite the nutritional benefits, some discarded parts may be difficult to eat or contain harmful compounds, so the goal is to encourage better use of fiber-rich components in everyday meals rather than consuming large quantities of inedible parts.
• Focus groups indicated that while consumers may be aware of fiber in these parts, negative perceptions and concerns about eating them persist, suggesting a need for education to promote root-to-tip eating habits.
• Increasing dietary fiber intake by utilizing more of the edible parts of produce could improve public health, reduce food waste, and save money without requiring drastic changes to eating habits.