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When it comes to healthy eating, protein gets a lot of attention these days. People drink thick, pink smoothies, eat more chicken breasts, or swallow raw eggs to reach their goals.
Despite the frenzy, most people in the UK easily meet their protein needs… while another nutrient is woefully neglected: fibre.
Giulia Crouch says fiber is a nutrient that is often neglected in our diet, but has many benefits
Experts say a whopping 95 per cent of British adults are not getting the recommended daily allowance (RDA) of 30g of fibre. On the other hand, we eat on average only 18 g a day, the recommended amount for a four-year-old child.
You may remember the F-Plan diet from the 1980s. It became an overnight (but relatively short-lived) sensation by preaching the power of fiber for improved health and weight loss. He later fell into disgrace for encouraging participants to eat very few calories.
Now fiber is back in the spotlight, thanks to the explosion of research into the gut microbiome (the trillions of microbes that live in our intestines) which scientists now realize has a major influence on our health. . Among other functions, fiber acts as food for our gut microbes, encouraging them to thrive and benefit overall health.
“Fiber is finally getting the attention it deserves,” says nutritionist Dr. Federica Amati. “At least nine in ten Britons are deficient in fibre, which is a key factor in poor diet and diet-related chronic diseases such as colorectal cancer, type 2 diabetes and heart disease.”
“At least nine in ten Britons are deficient in fibre,” says nutritionist Dr Federica Amati, who argues that it can help prevent diet-related diseases such as type 2 diabetes.
On the other hand, consuming enough could even help you live longer. High fiber consumption is a key feature of the diets of the world’s oldest people.
Here’s everything you need to know about the most underrated macronutrient.
Great for your gut
Dietary fiber used to be associated with something most Brits don’t like to talk about: going to the toilet. Previously called “forage”, its main benefit was said to be keeping bowel movements fluid.
“It’s certainly the least attractive of the nutrients,” says Priya Tew, Dietitian UK specialist and spokesperson for the British Dietetic Association.
Priya Tew is a Dietitian UK specialist and spokesperson for the British Dietetic Association.
‘When I qualified we learned that there were two types: soluble and insoluble. Insoluble fiber helps move things through your body and soluble fiber helps you absorb water, which helps make stools soft.
But Priya says, “Now we know it’s more complicated than that.”
Well-being factor
Fiber is a type of complex carbohydrate found in plants that our body cannot break down or absorb in the small intestine. This means it passes into the large intestine, home to trillions of microorganisms known as the gut microbiome.
These tiny bugs feed on the fiber we eat.
Dietitian Dr Emily Leeming explains: “By feeding on fibre, these microbes can produce powerful health molecules, which travel through the body and influence everything from the immune system to the brain, heart and lungs.”
The short chain fatty acids they produce have an anti-inflammatory effect.
Improve your memory
A recent study published in the respected journal Nature found that, in just 12 weeks, a daily fiber supplement improved the brain health of people over 60 years of age.
In a test of 36 pairs of twins, on average the twin who received a supplement performed better on memory tests associated with early signs of Alzheimer’s disease than the twin who received a placebo.
“We are excited to see these changes in just 12 weeks,” said author Dr Mary Ni Lochlainn of King’s College London. “This shows great promise for improving brain health and memory in our aging population.”
Fight depression
Believe it or not, dark chocolate (more than 70 percent cocoa) is a high-fiber food, containing about 11 g of fiber per 100 g serving, and eating a couple of squares each day could help improve your mood.
“For every 5 g of fiber, there is an associated 5 percent decrease in the risk of depression,” says Dr. Leeming. “That’s equivalent to a third of a can of beans or a couple of squares of dark chocolate with a little fruit or nuts.”
Stay satisfied
Eating more fiber has also been shown to help you lose weight. This is because it is very satiating: it keeps you full for a long time. A major problem with many ultra-processed foods is that they are severely lacking in fiber. That means that, although these foods are usually high in calories, they do not leave us satisfied.
Keep it varied
Now we know that there are many types of fiber. Dr. Amati says, “It’s not just about soluble and insoluble fiber… there are dozens of fibers that occur in countless combinations in each plant.”
What types should we eat? The answer is to have a varied diet with many plant-based foods. Dr. Amati says, “Adding different types of fiber from plants and fermented foods to your diet effectively improves your microbiome.”
Legumes are a great way to help you get the recommended 30g of fiber every day, including beans, peas, lentils and chickpeas.
bean magic
How can you get the recommended 30 grams or more of fiber per day? A good starting point is legumes. This means all types of beans, green peas, split peas, lentils and chickpeas, all of which typically have between 7 and 10g of fiber per 100g.
Nuts and seeds are also among the richest sources of fiber, as are grains such as oats and rye.
As for fruits and vegetables, raspberries, blackberries, avocados and artichokes are especially rich in fiber.
take it slow
Some experts believe that the recommended daily dose of 30 g per day is too low.
“There doesn’t seem to be an upper limit,” says Dr. Amati. ‘Some populations obtain up to 50 g per day.
‘But increase your fiber gradually; Our gut bugs need time to adjust to the increased fiber or you may be windy and bloated.