A nutrition expert has shared a surprising fibre-rich snack that could help slash your risk of heart disease and other serious health issues. Professor Tim Spector named a number of foods you should consider adding to your diet in order to meet your daily fibre needs.

In a recent revelation, a noted nutrition expert has introduced a fiber-rich snack that could significantly reduce the risk of heart disease and other major health concerns. Professor Tim Spector, a respected epidemiologist and the founder of Zoe Health, has highlighted several foods that should be incorporated into our diets to fulfill daily fiber requirements.

In a video shared on Instagram, Professor Spector emphasized the alarming fact that most people are not consuming enough fiber. Known as roughage, dietary fiber is the part of plant-based foods—such as fruits, vegetables, grains, and legumes—that our bodies cannot digest. This fiber travels through our stomach, small intestine, and colon mostly intact, aiding digestion, promoting bowel health, and helping control blood sugar levels.

Professor Spector posed the question: “Are you getting enough fiber?” His insights reveal that over 90% of adults in both the US and UK fall short of their fiber needs, which is depleting the diversity of the gut microbiome.

He highlighted the importance of fiber, stating, “Fiber not only plays a vital role in maintaining gut health but also significantly lowers the risk of diseases, including diabetes, stroke, and heart disease.”

Referring to new research, he mentioned, “A recent meta-analysis involving over 8,000 adults found that merely increasing your fiber intake by five grams daily could reduce the risk of heart disease by approximately 14%.” He reassured viewers that reaching the recommended daily intake of 30 grams of fiber is simpler than it seems, especially when incorporating the high-fiber foods featured in his video.

In a caption accompanying the video, he revealed some high-fibre foods to add to your diet. The professor then asked his readers: “Did any of these surprise you?” The snack packing the most fibre on his list was popcorn.

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According to Prof Spector, this provides an impressive 14.5 grams of fibre per 100g. This is supported by information from the American Heart Association, which says that lightly-seasoned popcorn could be considered a healthy snack.

It notes on its website: “When it’s air-popped and lightly seasoned, popcorn is an efficiently healthy snack. That’s because it is a whole grain, and high-fibre whole grains have been linked to a lower risk of heart disease, diabetes, some cancers and other health problems.”

This means avoiding popcorn that comes with lots of added sugar or a buttery topping.

Other foods listed by Prof Spector for their fibre content include:

• Avocados: 3.4g/100g
• Kidney Beans: 9.6g/100g
• Artichoke hearts: 3.6g/100g
• Mushy peas: 3.9g/100g
• Raspberries: 5.2g/100g
• Wholewheat pasta: 3.8g/100g

One of the studies referenced by Prof Spector was published in BMC Medicine in 2022. It found that high fibre diets reduced “all-cause mortality” and was associated with lower blood pressure, cholesterol levels, and blood sugar levels.

The study authors wrote: “These findings emphasise the likely benefits of promoting greater dietary fibre intakes for patients with cardiovascular disease and hypertension. Further trials and cohort analyses in this area would increase confidence in these results.”

The NHS website states that eating plenty of fibre is associated with a “lower risk of heart disease, stroke, type 2 diabetes and bowel cancer”. It also recommends that adults eat at least 30g of fibre per day but that most of us are only eating about 20g.