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In a call to action for better health, a medical expert is encouraging people in the UK to boost their intake of a vital nutrient that can lower cholesterol, manage blood sugar levels, and aid in feeling full. The National Diet and Nutrition Survey indicates a staggering statistic: more than 90% of UK adults aren’t consuming enough fibre.
Dr. Emily Leeming, a scientist, dietician, and author, labels fibre as the ‘forgotten nutrient’. According to her, the average Brit is only getting about 60% of the recommended daily intake. The NHS highlights that a fibre-rich diet is associated with a decreased risk of heart disease, stroke, type 2 diabetes, and bowel cancer, as reported by Surrey Live.
For those looking to meet the recommended target, aiming for around 30 grams of fibre daily is advisable. To illustrate, half a cup of porridge oats provides 9 grams of fibre, two carrots offer 6 grams, an apple yields about 5 grams, and a pear supplies 6 grams.
Dr. Leeming pointed out the shortfall: “We’re missing about 40% of that recommended 30 grams of fibre that we need each day.” She stressed the significance of this often-overlooked nutrient, saying, “This forgotten nutrient is crucial for heart health, helps eliminate bad cholesterol from the body, balances blood sugar levels for sustained energy, and benefits the gut microbiome, among other advantages.”
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The reason you need fibre
Fibre is a plant-derived carbohydrate present in foods such as wholegrains and vegetables, often known as roughage. It plays a vital role in maintaining proper digestive function. By nourishing beneficial bacteria in the large intestine, it promotes a diverse and robust microbiome (the collection of gut bacteria). This can help diminish intestinal inflammation whilst potentially reducing the risk of both diverticulitis and bowel cancer.
Research demonstrates that consuming fibre-rich foods can assist in maintaining a healthy weight by prolonging the sensation of fullness. Opting for high-fibre foods enhances satiety, whilst a fibre-abundant diet can aid digestion and ward off constipation.
Evidence suggests that individuals who consume more fibre tend to have lower body weight, reduced blood pressure and decreased cholesterol levels – all beneficial for cardiovascular health. Fibre-packed foods also regulate blood sugar levels, as they don’t cause the same dramatic spikes as their low-fibre counterparts.
Different types of fibre
Heart UK explains that you may have come across the terms ‘soluble fibre’ and ‘insoluble fibre’. These phrases are frequently used to categorise the different types of fibre in our diets.
Soluble fibre absorbs water in the gut. It’s found in:
- oats
- barley
- pulses (such as beans, peas and lentils)
- some fruits and vegetables.
Insoluble fibres do not dissolve in water. They are primarily found in:
- wholegrains, especially the bran part of the grain
- vegetables
- the seeds and skin of fruits
How can I eat more fibre?
To boost your fibre consumption, you could:
- Choose a higher-fibre breakfast cereal such as porridge, plain wholewheat biscuits (like Weetabix), or plain shredded whole grain, like Shredded wheat.
- Go for wholemeal or granary breads, or choose wholegrains like wholewheat pasta, bulgur wheat or brown rice.
- Go for potatoes with their skins on, such as a baked potato or boiled new potatoes.
- Add pulses like beans, lentils or chickpeas to stews, curries, and salads.
- Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries.
- For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes, and unsalted nuts or seeds.
Dr Leeming concluded: “When I talk about fibre, the key foods that I really want to talk about are what I call the BGBGs.
“That’s beans, greens, berries, grains, and nuts and seeds. What might surprise people is that the highest-fibre foods are whole grains, nuts and seeds, and beans – much more so than most fruits and vegetables, which I think is quite counter-intuitive for some people.”
The NHS states the amount of fibre needed is lower for children. Those aged 2 to 5 years old need about 15g of fibre a day. Meanwhile, 5 to 11-year-olds need about 20g and 11 to 16-year-olds need about 25g.
