In a world obsessed with protein, health experts are urging us to become fibre devotees. This essential dietary nutrient is often overlooked, yet it plays a vital role in our overall health. Statistics reveal that a staggering 95 per cent of people are deficient in fibre, highlighting its importance. “It’s the closest thing we have to a superfood,” says Dr Emily Leeming, microbiome scientist and dietitian.
Why is fibre so crucial? It’s associated with a decreased risk of various diseases, including heart disease, type II diabetes, and colorectal cancer. Fibre slows down the release of energy into the bloodstream, keeping blood sugar levels stable, making you feel full and energised for longer. It also aids in clearing build-up in your gut, creating a healthy environment for your digestive system.
The gut is where fibre has a significant impact, and a healthy gut contributes to the overall well-being of the body. “You can’t digest fibre yourself, but your gut microbes can,” Dr Leeming explains. “Fibre feeds your gut bacteria, enabling them to produce special healthy molecules called short-chain fatty acids.” These fatty acids combat inflammation, protect the cells lining your gut, and strengthen the blood-brain barrier, safeguarding your brain from harmful molecules.
Systemic inflammation is the root cause of many chronic diseases, and unfortunately, our modern lifestyles – characterized by stress, processed food, and lack of sleep—contribute to this inflammation. Increasing our daily fibre intake by just five grams has been shown to reduce the risk of death from all causes, including stroke, cancers, diabetes, and cardiovascular disease, by a significant 14 per cent.
While the recommended daily intake in the UK is 30g, our average intake is a concerning 18g. We must make it a mission to boost our fibre intake to prevent illness and maintain optimal health.
How to Incorporate Fibre into Your Day
“You don’t have to eat salads at every meal to reach your 30g daily goal—instead, focus on being fibre-smart and incorporating high-fibre foods into your everyday meals,” advises Dr Leeming.
Start by understanding the importance of fibre and then explore the different sources of fibre. While most associate fibre with fruits and vegetables, whole grains, beans, nuts, and seeds contain far greater amounts of fibre. For example, lettuce contains 1.8g of fibre per 100g, while chickpeas contain about four to five times that amount.
Breakfast is crucial, as skipping it can lead to lower fibre and other nutrient intake. Fibre-rich foods to prioritize include:
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Prebiotic Fibre Foods:
Garlic, onions, leeks, Jerusalem artichokes, asparagus, and beans are rich in prebiotic fibres that feed your good gut bacteria.*
Whole Grains:
Switch to pumpernickel rye bread for a substantial fibre boost. One slice contains 6g of fibre. Other great options include buckwheat, spelt, barley, and quinoa.*
Black Beans:
A potent source of polyphenols and fibre, black beans increase gut bacteria diversity and reduce inflammation.*
Raspberries:
Rich in fibre, antioxidants, and vitamin C, they are a delicious and healthy addition to your diet.*
Avocado:
Higher in fibre than many fruits and vegetables, avocados also provide healthy fats, supporting metabolic health.*
Chia Seeds:
One of the most fibrous seeds, chia seeds can be sprinkled on salads, toast, or added to yoghurt for a fibre boost.By incorporating these fibre-rich foods into your diet, you can improve your gut health, reduce inflammation, and enhance your overall well-being.
