Fibre has gained attention as a wellness trend, despite many individuals not meeting the recommended daily intake. The NHS suggests adults consume 30g of fibre per day, yet the average UK adult consumes approximately 16.4g.
Health Benefits of Fibre
Nutritionists indicate that a higher fibre intake is linked to longer life expectancy, reduced risk of cardiovascular disease, fewer cancers, and a lower risk of conditions such as diabetes. Fibre also supports gut health by enriching the gut microbiome. Some studies suggest potential benefits for mental health, including reduced anxiety and depression risk, and improved cognition in individuals over 60.
Understanding Fibre
Dietary fibre consists of indigestible sugar molecules from plants, found in fruits, vegetables, grains, beans, and nuts. Initially recognized for aiding waste removal, fibre is now understood to have broader health implications beyond bowel function.
Types of Fibre:
- Fermentable fibres (e.g., oats, legumes) promote the growth of beneficial bacteria in the large intestine.
- Insoluble fibres (e.g., wholegrain bread, bran, fruit/vegetable skins) assist in the passage of waste through the gut.
- Viscous fibres (e.g., oats, seeds, some fruits/vegetables) slow down sugar absorption, reducing blood sugar spikes.
Increasing Fibre Intake
Small dietary adjustments can significantly boost fibre consumption:
- Substitute white bread with seeded wholegrain bread.
- Replace snacks like crisps and chocolate with almonds, kiwis, or popcorn.
- Incorporate seeds, nuts, fruit, or almond butter into porridge or yogurt.
- Opt for brown or wholegrain rice instead of white rice, or use a half-and-half mix.
- Add avocado, hummus, or salad to sandwiches.
- Choose fibre-rich breakfast cereals such as wheat biscuits, bran flakes, or bran sticks.
Sample Daily Fibre Intake
A sample meal plan demonstrating how to achieve approximately 30g of fibre daily includes:
- Breakfast: Two slices of thick seeded wholemeal toast with a sliced banana and honey (approx. 8.5g fibre).
- Lunch: Baked potato, 100g of baked beans, cheese, tuna, side salad, followed by one kiwi (approx. 11g fibre).
- Snack: One serving (20g) of popcorn (approx. 2g fibre).
- Dinner: Beef mince bolognese with kidney beans and whole wheat spaghetti (approx. 11.5g fibre).
Current Dietary Context
Convenience and ultra-processed foods, common in many diets, typically have low fibre content. Additionally, a recent emphasis on protein intake may have led some individuals to inadvertently reduce their fibre consumption. Nutritionists advise prioritizing a balanced diet that includes sufficient fibre rather than solely focusing on protein.