Residents of the UK are being urged to dramatically raise their intake of a vital dietary element to lower the risk of various severe health conditions. Experts believe that increasing this intake could serve as a shield against heart diseases and certain types of cancer.

This dietary component plays a crucial role in digestive health and is also renowned for its ability to lower cholesterol, manage blood sugar levels, and reduce blood pressure. Current health guidelines recommend consuming about 30 grams of fibre daily.

However, according to the British Heart Foundation (BHF), the average person in Britain consumes only about 17 grams each day—approximately half of what is advised. In an article for the BHF, dietitian Tracy Parker highlighted: “In the UK, the government advises adults to consume 30g of fibre each day, but most of us are missing the mark, with an average intake of around 17g per day.”

“The encouraging news is that most fibre-rich foods—such as fruits, vegetables, whole grains, pulses, and nuts—are easily incorporated into a healthy, balanced diet that can offer protection against heart diseases,” she added.

“Simple changes, like opting for wholegrain versions instead of white bread, rice, or pasta, can also help boost your fibre intake,” Parker noted.

Health benefits of fibre

She further elaborated on the benefits of a high-fibre diet, stating: “Eating a fibre-rich diet is associated with a reduced risk of cardiovascular diseases, including heart attacks and strokes, as well as some forms of cancer.”

“Research has found eating more fibre may improve several risk factors for cardiovascular disease.”

Ms Parker elaborated on these, including:

Her guidance is supported by the NHS, which advises: “Most of us need to eat more fibre and have fewer added sugars in our diet. Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.

“Government guidelines say our dietary fibre intake should increase to 30g a day, as part of a healthy balanced diet.”

The NHS further notes that while children require less fibre in their diet compared to older teenagers and adults, they “still need more than they get currently”.

The recommended fibre intake for children is as follows:

• 2 to 5 year-olds: require approximately 15g of fibre daily
• 5 to 11 year-olds: require approximately 20g
• 11 to 16 year-olds: require approximately 25g

The BHF has listed the following foods as being rich in fibre: