It feels like every third food video I come across on social media is all about protein these days. Protein plays a crucial role in building and repairing muscles, which is great, right? But, while I think some older folks may genuinely need to increase their protein intake, most of us are probably getting more than we actually need. It’s kind of funny how the focus seems so skewed.
On the flip side, there’s another nutrient we tend to overlook: fibre. In fact, around 90% of people don’t consume enough of it. The NHS recommends about 30 grams a day, but, just to put it in perspective, many of us are only managing around 20 grams, which is really not enough.
Fibre has been praised as “lifesaving” by various sources, and rightly so. It’s beneficial for everything from gut health to brain function. Here’s an interesting fact: a study from last year suggested that those who consumed more fibre—20 grams or more—had a reduced risk of developing dementia over 20 years compared to those who barely had any. Sure, correlation doesn’t mean causation, but researchers think fibre might help maintain healthy blood pressure, reducing the chances of conditions like vascular dementia.
And then there’s bowel cancer. It’s becoming increasingly common among younger people globally. Eating enough soluble and insoluble fibre can be a way to lower the risk of this type of cancer. Apparently, it helps in increasing bowel movement frequency and generates butyrate in the gut, which is essential for bowel cell health.
How can you increase your fibre intake?
One easy method is to opt for whole-grain versions of things you already love, like bread and pasta. Eating whole grains like bulgur wheat and oats is also a straightforward way to boost your fibre consumption. Don’t forget about fruits, veggies, and legumes—things like pears, lentils, and potatoes. The skin is where a lot of the good stuff is!
And if you want an extra fibre kick, consider adding nuts and seeds, like almonds or chia seeds, to your meals. For those looking for specific meal ideas, there are resources available that include recipe suggestions for breakfast, lunch, dinner, and snacks that can help you meet your fibre goals. I mean, it’s pretty doable!
