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.
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.
“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.”
Expert nutrition tips, trendy diets, and healing through food
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:
“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.”
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.”
Cristina Mutchler is an award-winning journalist with more than a decade of experience covering health and wellness content for national outlets. She previously worked at CNN, News…
Expert nutrition tips, trendy diets, and healing through food
Produce Peels Are Chock-Full of Fiber, New Study Shows – Everyday Health
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