While fibre is essential for a healthy diet, the NHS says most of us need more of it. Thankfully, a doctor has shared a simple recipe to help boost your intake
An NHS surgeon has shared one of his go-to recipes for a health boost — a fibre-loaded smoothie that is incredibly easy to make. As the British Heart Foundation explains, “fibre helps reduce the amount of cholesterol that is absorbed into the blood stream from your digestive system.”
In fact, it has many health benefits. As the NHS explains, “Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer.” Unfortunately, most of us need more fibre in our diet.
While most adults only get around 20g of fibre per day, the government advises increasing our dietary fibre intake to 30g per day. The good news is there are many ways you can help increase your fibre intake, from choosing high-fibre breakfast cereal to including plenty of vegetables with your meals.
You might also wish to try out a fibre-loaded smoothie recipe shared by Dr Karan Rajan. As host of the Dr Karan Explores Podcast and the author of “This Book May Save Your Life,” the health expert regularly shares educational content. The NHS surgeon also offers a weekly newsletter, “6 Interesting Things.”
In a recent instalment, Dr Rajan reiterated just how important fibre is. He said: “Most people think of fibre as nature’s plumbing assistant; helpful for keeping you regular, preventing constipation, and producing structurally sound poops. But fibre is a metabolic heavyweight.”
The expert explained the important role fibre plays in lipid and cholesterol regulation, as well as blood glucose control. Dr Rajan said: “High-fibre diets have been linked to a reduced risk of type 2 diabetes… and if you already have diabetes, fibre can blunt those glucose swings.”
Of course, anyone with health concerns should speak to their GP, who can advise on the best course of treatment for them. If you have diabetes, it’s essential you follow the guidance issued by your health practitioner. Nonetheless, it is clear that most people can benefit from increasing their intake.
In his newsletter, Dr Rajan shared a fibre cheat sheet he devised with a dietitian, which included a few of his go-to recipes. To make Dr Rajan’s fibre-loaded smoothie, he recommends mixing one medium banana, one tbsp flaxseeds, one handful of spinach, one tbsp peanut butter, and 250ml oat milk. The simple smoothie only requires five minutes of prep time but it packs a punch, delivering 12g of fibre.
As the NHS says, “it’s important to get fibre from a variety of sources, as eating too much of one type of food may not provide you with a healthy balanced diet.” Dr Rajan’s cheat seat included plenty more recipe ideas, such as spicy black bean chilli and loaded sweet potato, but a quick morning smoothie could be a great place to start.