Public Health England recommends we consume 30g of fibre a day – but fewer than one in 10 adults meet this target. Here are seven benefits to eating more fibre in your diet
Health advice suggests we should be consuming 30g of fibre a day – but less than one in 10 adults are hitting this target, with the average intake falling short at just 20g daily.
However, managing to consume that extra 10g per day could make a world of difference to our health. Here are seven benefits that could help you lead a longer, healthier life: Fibre can work wonders for heart health by lowering blood pressure and cholesterol, and aiding weight management.
Oats and barley are particularly beneficial as they contain a type of fibre called beta glucan that’s proven to lower cholesterol. When three large studies were analysed together, it was found that those who consumed the most wholegrains were 29 per cent less likely to develop diabetes than those who ate the least.
The exact way fibre offers this protection is still unclear, but it may assist with long-term control of blood glucose levels or aid weight management. This is crucial, as even losing small amounts of weight tops the list for preventing type 2 diabetes.
One study discovered that the risk of developing the condition dropped by 16 per cent for every kilogram lost. The benefit may come from fibre helping to move food through the large intestine more quickly so that any cancer-causing compounds spend less time in contact with the bowel.
Some short-chain fatty acids created by the fermentation of fibre by gut bacteria may also protect against bowel cancer, reports the Express. The World Cancer Research Fund (WCRF) has highlighted the importance of fibre-rich foods in protecting against obesity, which can increase the risk of 14 types of cancer including postmenopausal breast, bowel, stomach, pancreatic, ovarian and stomach cancers. The beneficial bacteria in our large intestine thrive on fibre, breaking it down through a process known as fermentation.
This helps maintain a healthy balance of microbes. While this process can cause wind or flatulence due to gas production, it also has numerous benefits such as producing B vitamins, vitamin K, and short chain fatty acids that strengthen the gut lining.
Furthermore, research is increasingly showing that our gut microbiome supports our immune system and communicates with our brain. This communication, known as the gut-brain axis or gut-brain connection, suggests that an imbalance in our gut bacteria could be linked to mental health issues like depression and anxiety.
In fact, studies have found that higher fibre intakes are associated with lower odds for depression, although more research is needed before we can definitively say that a high-fibre diet will protect us against depression. Meanwhile, certain types of fibre are quite bulky and expand in our digestive system, helping us feel full. Other forms of fibre create a gel that slows down the speed at which the stomach empties, keeping us fuller for longer.
The amount and type of fibre in our diet can also influence the bacteria living in our gut, which early research suggests may affect hormones linked to our appetite. Together, these benefits could help keep hunger at bay, making it easier to manage our weight.
Constipation also increases the risk of piles, or haemorrhoids, a common complaint affecting around one in 10 adults. This is because straining to go to the toilet due to constipation can increase the pressure in the blood vessels in and around the anus, causing them to become swollen and inflamed.
Diets rich in fibre – along with increased fluid intake – help to produce softer, bulkier stools that are easier to pass. Higher fibre intakes might also indicate healthier overall diets with more plant foods including grains, vegetables, fruits and pulses, which are low in fat and packed with vitamins, minerals, antioxidants and other naturally occurring plant compounds that benefit health.
