A general practitioner has issued a stark warning about a vital yet overlooked nutrient that could significantly improve cardiovascular health and overall wellbeing across the United Kingdom. Dr Emily Leeming, a respected researcher, dietician, and author, has highlighted fibre as the 'forgotten nutrient' in modern diets, with alarming data showing that more than 90 per cent of British adults fail to consume adequate amounts.
The Alarming Fibre Deficiency
According to the latest findings from the National Diet and Nutrition Survey, the typical British adult manages to consume only approximately 60 per cent of the recommended daily intake of fibre. This represents a substantial shortfall that could have serious implications for public health. The NHS recommends that individuals aim for roughly 30 grams of fibre each day to maintain a wholesome, well-balanced diet, yet most people are missing about 40 per cent of this target.
Why Fibre Matters for Your Health
Dr Leeming explained the multifaceted benefits of this plant-based carbohydrate, often referred to as roughage. "This forgotten nutrient that we need to be paying attention to," she emphasised. "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 microbiome, it's having many other benefits in your body too."
Research consistently demonstrates that a fibre-rich diet is strongly linked to reduced risks of several serious health conditions, including heart disease, stroke, type 2 diabetes, and bowel cancer. Studies have revealed that people who consume more fibre tend to have lower body weight, reduced blood pressure, and decreased cholesterol levels – all fantastic indicators for cardiovascular health.
The Science Behind Fibre's Benefits
Fibre plays a crucial role in nourishing the beneficial bacteria in the large intestine, promoting a diverse and healthy microbiome. This can help mitigate intestinal inflammation and decrease the risk of both diverticulitis and colon cancer. Furthermore, fibrous foods help regulate blood sugar levels as they don't cause the dramatic spikes associated with low-fibre alternatives, providing more sustained energy throughout the day.
Understanding Different Fibre Types
Nutrition experts commonly categorise fibre into two main types, each with distinct properties and benefits:
Soluble Fibre
This type of fibre absorbs water in the gut and is found in:
- Oats and barley
- Pulses including beans, peas, and lentils
- Certain fruits and vegetables
Insoluble Fibre
These fibres do not dissolve in water and are primarily found in:
- Wholegrains, especially the bran portion
- Various vegetables
- The seeds and skin of fruits
Practical Ways to Increase Your Fibre Intake
To help bridge the fibre gap, consider incorporating these simple dietary adjustments:
- Choose higher-fibre breakfast cereals such as porridge, plain wholewheat biscuits, or plain shredded whole grain
- Opt for wholemeal or granary breads, or select wholegrains like wholewheat pasta, bulgur wheat, or brown rice
- Keep the skins on potatoes when preparing baked potatoes or boiled new potatoes
- Add pulses like beans, lentils, or chickpeas to stews, curries, and salads
- Include plenty of vegetables with meals, either as side dishes or added to sauces and main courses
- For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes, and unsalted nuts or seeds
The BGBG Approach
Dr Leeming recommends focusing on what she calls the BGBGs – 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," she noted.
For perspective on fibre content, half a cup of porridge oats contains approximately 9 grams of fibre, while two carrots provide about 6 grams. A single apple offers around 5 grams of fibre, whereas a pear delivers approximately 6 grams.
Fibre Requirements for Children
The NHS provides specific guidance for younger age groups, recognising that children require different amounts of fibre as they grow. Those aged 2 to 5 years need about 15 grams of fibre daily, while 5 to 11-year-olds require approximately 20 grams. For adolescents aged 11 to 16, the recommended daily intake rises to about 25 grams.
With the majority of the UK population falling short of these targets, increasing awareness about this crucial nutrient could represent a significant step toward improving national health outcomes and reducing the burden of preventable diseases.
