Many of us need to eat more fibre, but you should look at your food scraps before rushing out to buy a supplement.

We all have that one friend who bites straight into a fuzzy-skinned kiwi fruit unbothered while everyone around them screams in disgust. 

It turns out these furry fruits aren’t the only produce people are eating skin and all, and there are actually a good deal of nutritional benefits from doing so.

Fibre’s important for a healthy digestive system, and has been linked to a reduced risk of heart disease, stroke, type two diabetes and some cancers – and many Australians aren’t consuming near enough. 

Bowel cancer is the fourth most commonly diagnosed cancer in Australia, and according to Cancer Council, ‘almost 20 per cent of colorectal cancers could be prevented if Australians met their dietary fibre requirements.’

Don’t rush out to buy a fibre supplement just yet, there’s probably a heap of nutritious dietary fibre on its way to your bin. So before you throw the peels from tonight’s roast vegetables away, here are seven foods you should prepare sans-peeler to improve your health.

#1. Kiwi fruit

TikTok is currently full of creators biting straight into kiwi fruits skin and all after dietitian Abbey Sharp shared that we can up our fibre intake by 50 per cent by eating the fruit. 

According to one 2018 study, you can get about two grams of fibre from eating a peeled kiwi, or up to more than three grams when you leave the skin on.

You can wet the skin or scrape off the fuzz if the texture’s stopping you from benefiting from its vitamin C and antioxidant content, as well as a good dose of fibre. 

#2. Pumpkin

Next time you're roasting pumpkin in the oven, leave the skin on for some extra fibre.

The Winter vegetable is also a good source of beta-carotene, magnesium, zinc and selenium.

If you’re making some warming pumpkin soup or puree, save the skin, add some salt and oil, and bake it into crispy chips.

#3. Potatoes

Potatoes are a great source of fibre, and the highest portion is in their skins. Just wash or wipe off the dirt and to benefit from vitamin C, potassium, calcium, iron and B vitamins.  

You can of course also bake the skins up into yummy chips if you don’t want to include the skin in your mash.

#4. Zucchini

While you’re roasting vegetables, add some unpeeled zucchinis to the tray.

The slightly bitter skin is packed with potassium, antioxidants, fibre and some vitamin C. 

#5. Apples

An apple a day keeps a doctor away, especially if you’re eating them with the skin on.

According to Healthline, half of the fruit’s fibre and the majority of its polyphenols are in an apple’s skin.

The fruit also contains antioxidants and vitamin C.

#6. Orange

You actually do need a peeler to prepare this one.

While orange peel can be hard to digest, it’s full of vitamin C, magnesium, potassium, calcium and B vitamins.

To get these extra nutrients without chewing on a bitter chunk of peel, add the zest to a salad or on top of a dessert.

#7. Broccoli

While not a skin, the stems of broccoli often end up in the bin with them. 

So it’s worth noting that the stems have a higher portion of fibre than the florets and taste delicious, so keep them out of the rubbish and on your plate.