For More Fiber, Don’t Scrap Those Fruit and Vegetable Peels

You might want to think twice before tossing those fruit and vegetable peels, skins, and seeds into the trash.

“We’re often looking for the next superfood or supplement to improve our health, when part of the answer is already sitting in the kitchen, about to be thrown in the trash,” says Laurel Santiago, a licensed dietitian nutritionist and the owner of Integrative Center for Nutrition in New York City, who was not involved in the study.

Fruit and Vegetable Scraps May Contain More Fiber Than You Think

For the study, researchers at King’s College London analyzed 12 commonly consumed fruits and vegetables, including pineapple, watermelon, butternut squash, broccoli, and bell peppers.

They compared the dietary fiber content of typically discarded parts — such as peels, skins, seeds, and stalks — with the parts people normally eat. In 10 of the 12 produce types examined, the discarded portions contained more fiber.

Here’s how some of the most notable findings break down by produce type.

• Watermelon rind: 2.1 grams (g) of fiber per 100 g, roughly equivalent to the amount of fiber in a slice of whole-wheat bread
• Butternut squash skin and seeds: 9.25 g of fiber per 100 g
• Pineapple skin and core: together contained approximately 5.5 times as much fiber as the flesh of the fruit
• Broccoli stalks: contained about 28 percent less fiber than the florets, making them an exception to the overall findings

“This concept is not new; many chefs and home cooks do this already,” says the study author Rachel Gibson, PhD, a reader in nutrition and dietetics at King’s College London. “Our approach was to look at the potential health benefits — as we know that consumers are more switched on by health than sustainability messaging.”

How to Eat Fruit and Vegetable Parts You Usually Throw Away

You don’t need to start eating tough, unappetizing peels to make better use of your produce.

“There are easy, appealing ways to eat some of the discarded fruit and veggie parts,” says Jennie Miremadi, an integrative clinical licensed dietitian nutritionist in Los Angeles specializing in digestive health.

Experts recommend starting with parts already known to be edible and easy to prepare. For example:

• Watermelon rind: Instead of discarding the entire rind, try using the white portion between the pink flesh and tough green exterior. “Throw the white part of the watermelon rind (pith) into a stir-fry or ferment it and turn it into pickles,” Miremadi says.
• Pineapple skin and core: The firm core of this fruit can be blended into smoothies or even combined with coconut milk to make a curry base, Miremadi says. While pineapple skins can be boiled with ginger and honey to make tea, she cautions against eating the tough, prickly skin directly.
• Butternut squash skin and seeds: Rather than peeling butternut squash, try roasting it with the skin intact. “When roasted, the skin softens and can be eaten as part of the dish,” Gibson says. “This is probably one of the easiest ‘Root-to-Tip’ practices for consumers to adopt — and much easier than peeling a squash!” Miremadi also recommends roasting the seeds with sea salt and extra-virgin olive oil.
• Bell pepper seeds and pith: The seeds and white membranes can be incorporated into soups, sauces, and other cooked dishes. Santiago recommends using the seeds sparingly if you find their slightly bitter taste unpleasant.
• Broccoli stalks and other peels: Although broccoli stalks contain less fiber than the florets, they’re still edible and can be sliced into stir-fries, grated into salads, or blended into soups, Gibson says. She also suggests roasting cauliflower leaves or adding them to curries.

Why Getting More Fiber Matters for Your Health

“Fiber does so much more than keep [bowel movements] regular,” Santiago says. “It feeds gut bacteria, steadies blood sugar, supports healthy cholesterol, and helps regulate appetite.”

Is It Safe to Eat Fruit and Vegetable Peels and Rinds?

Although many discarded produce parts are edible, researchers say more evidence is needed about the safety of consuming certain unfamiliar peels and rinds.

Gibson says the next phase of research will investigate the safety implications of consuming peels and rinds more widely, with the goal of developing clearer guidance for consumers and food service industry professionals.

“Wider adoption will require robust evidence on nutrition, safety, acceptability, and practical implementation, which is exactly what our ongoing research aims to provide,” she says.

And remember, eating every peel or rind isn’t the only option to increase your fiber intake.

“You don’t need a dramatic overhaul,” Santiago says. “Chia seeds at breakfast, beans in your soup, whole fruit instead of juice. Small swaps, repeated daily, can add up faster than any single superfood.”