A dietitian has warned that most people in the UK are missing a key nutrient from their diets because they have no idea it can reduce the risks of diabetes, heart disease and cancer. Dr Carrie Ruxton has explained how much we should be getting, why it is so good for our health and how to incorporate it into your diet.
Dr Ruxton, advisor to theGeneral Millsfibre campaign, said: “Most Brits are missing out on a vital nutrient which protects us against killer diseases simply because they don’t understand what it does in the body. That’s the finding of a report about fibre – often called roughage – which polled over 1000 British adults.
“Official advice says that British adults should eat 30 grams of fibre a day a day. In reality, people are missing the target by a huge 10 g/day, placing themselves at greater risk of the world’s biggest killers – type 2 diabetes, cardiovascular disease, and cancer.
“The Global Burden of Disease report revealed that poor diets contribute to 11 million deaths globally, with more than 600,000 of those directly linked to diets low in fibre. Another large study reported that people with the highest fibre intake had the lowest risk of heart disease and stroke, probably because fibre helps cut cholesterol levels.
“Fibre from wholegrains foods, fruits and vegetables also reduces our chances of developing bowel cancer, according to a study in the British Journal of Nutrition. Bowel cancer kills around 16,000 adults a year in the UK.”
Dr Ruxton added: “Fibre supports health in several ways by managing blood sugar and cholesterol levels, feeding ‘good’ gut bacteria, keeping us fuller for longer after meals, and helping to clear toxins through the digestive system.
“Yet, according to the General Mills report, more than four in 10 adults don’t realise that high fibre diets reduce the risk of type 2 diabetes. In addition, three quarters are unaware fibre also lowers the risk of heart disease and a whopping seven in ten don’t know fibre can reduce the risk of bowel cancer.”
She said “Sadly, around one in 10 deaths from bowel cancer or heart disease globally are linked to a lack of dietary fibre – which we could easily fix. Increasing fibre by just 10 grams a day – or three servings of fruit – could reduce heart disease risk by 15% and bowel cancer risk by 13%”.
Dr Carrie Ruxton has explained how to get more fibre into your diet:
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“Take sides: Add a side of veg or salad to every meal to boost your fibre as well as other vitamins and minerals.
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“Add a flourish: Enhance mealtimes with high-fibre add-ons, like topping porridge, soup or salads with crunchy nuts and seeds.
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“Bean feast: When cooking casseroles or curries, add a can of beans or lentils.”