The average Brit consumes just 60 per cent of the recommended daily amount of a nutrient that is vital for our health and can lower our risk of heart disease, stroke, type 2 diabetes and bowel cancer
Brits have been urged to boost their intake of a specific nutrient that can help lower cholesterol, regulate blood sugar levels, and keep hunger at bay. The majority of UK adults are fibre-deficient, consuming only about 60% of the daily recommended amount, with the average intake falling short of the recommended 30g per day, according to Dr Emily Leeming, a scientist and dietician.
The NHS advises that a high-fibre diet can reduce the risk of heart disease, stroke, type 2 diabetes, and bowel cancer. Foods rich in fibre include porridge oats, carrots, apples, and pears.
Dr Leeming noted that fibre plays a significant role in maintaining a healthy gut microbiome and provides additional benefits throughout the body. She stated: “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.”
Fibre is a plant-based carbohydrate, better known as roughage, which could be your gut’s best friend. Found in foods such as wholegrains and veggies, fibre is crucial for smooth digestive operations, nurturing the good bacteria within your large intestine. A varied microbiome can cut inflammation in your intestines and bowels, reducing the risk of diverticulitis and even colon cancer.
Fibre-rich foods can keep your blood sugar levels eve, keep you feeling fuller for longer, and even lower blood pressure and cholesterol too.
There are different types of fibre – ‘soluble’ and ‘insoluble’. While soluble fibre soaks up water like a sponge in your innards, insoluble fibre does not dissolve.
To wrap it up, Dr Leeming has a special mention: “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 indeed confirm that children require less fibre; kids need around 15g daily, those between 5-11 years old need about 20g, whilst youngsters aged 11 to 16 should aim for about 25g.
