Dr Emily Leeming, a scientist, dietician and author, said that the average Brit only consumes around 60 per cent of the recommended daily amount of fibre
A doctor has urged Brits to consume more of a specific nutrient that can reduce cholesterol, stabilise blood sugar levels, and keep you satisfied for extended periods. More than 90 per cent of adults across the UK fail to eat sufficient fibre, the National Diet and Nutrition Survey reveals.
Dr Emily Leeming, a scientist, dietician and author, branded it the ‘forgotten nutrient’, revealing that the typical Brit consumes just around 60 per cent of the recommended daily intake. The NHS confirms that consuming adequate fibre is linked to a reduced risk of heart disease, stroke, type 2 diabetes and bowel cancer.
You should target approximately 30g daily to maintain a healthy, balanced diet, reports Surrey Live.
To provide perspective, half a cup of porridge oats contains 9g of fibre, whilst two carrots provide 6g.
A single apple contains roughly 5g, whereas a pear offers 6g.
Dr Leeming explained: “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, a plant-based carbohydrate found in wholegrains and veggies, is often referred to as roughage. It’s crucial for your gut to function properly, feeding the good bacteria in your large intestine, promoting a diverse and healthy microbiome (range of gut bacteria).
This can help reduce intestinal inflammation and lower your risk of diverticulitis and colon cancer.
Research shows that consuming fibre-rich foods can help maintain a healthy weight as they keep you feeling full. Opting for foods with fibre also makes us feel fuller, while a diet rich in fibre can aid digestion and prevent constipation.
Studies have discovered that individuals who consume more fibre have a lower body weight, lower blood pressure, and lower cholesterol – which is fantastic for your heart health. Foods rich in fibre 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 come across the terms ‘soluble fibre’ and ‘insoluble fibre’. These terms are frequently 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 boost 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.