A doctor has called on Brits to start eating more of a particular nutrient that can cut cholesterol, balance your blood sugar levels, and help you feel full for longer. More than 90 per cent of adults in the UK do not eat enough fibre, according to the National Diet and Nutrition Survey.
Dr Emily Leeming, a scientist, dietician and author, described it as the ‘forgotten nutrient’, stating that the average Brit only consumes around 60 per cent of the recommended daily amount. The NHS states that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. You should aim for around 30g a day to ensure a healthy, balanced diet.
To put that into context, half a cup of porridge oats has 9g of fibre in it, while two carrots have 6g. One apple has around 5g, while a pear has 6g. Dr Leeming said: “We’re missing about 40 per cent of that recommended 30 grammes of fibre that we need a day.
“This forgotten nutrient that we need to be paying attention to. It helps with your heart health, it helps to soak up bad cholesterol for that to be removed from your body as waste, it helps to balance your blood sugar levels, giving you longer lasting energy, so it’s not only just helping with your gut mircobiome, it’s having many other benefits in your body too.”
Why we need fibre
Fibre is a plant-based carbohydrate found in foods such as wholegrains and vegetables, which is commonly referred to as roughage. Fibre is essential for your gut to work properly. It feeds the good bacteria in the large intestine, which helps you to have a diverse and healthy microbiome (range of gut bacteria). This can help to reduce intestinal inflammation and can also lower your risk of both diverticulitis and colon cancer.
Studies show that eating fibre-rich foods can help you to maintain a healthy weight as they keep you feeling full. Choosing foods with fibre also makes us feel fuller, while a diet rich in fibre can help digestion and prevent constipation.
Studies have found that people who eat more fibre have a lower body weight, lower blood pressure and lower cholesterol – which is great for your heart health. Fibre-rich foods also control your blood sugar levels as they do not spike in your blood as much as low-fibre options.
Different types of fibre
According to Heart UK, you may have heard of the terms ‘soluble fibre’ and ‘insoluble fibre’. These words are often used to describe 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 are not soluble in water. They are mainly found in:
- wholegrains, especially the bran part of the grain
- vegetables
- the seeds and skin of fruits
How can I eat more fibre?
To increase your fibre intake 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 does state that the amount of fibre needed is lower for children. Those aged need about 15g of fibre a day, while 5-11 year-olds need about 20g. Those aged 11 to 16 need about 25g.