Guide to Increasing Dietary Fibre Intake for Better Health
Dietary fibre plays a vital role in reducing the risk of heart disease, stroke, type 2 diabetes, and colon cancer, while also boosting gut microbiome and brain health. Despite these benefits, many of us do not consume enough fibre.
A systematic analysis from 2022 reveals low wholegrain intake as the leading risk factor for diet-related health issues. Wholegrains are rich in B vitamins, omega-3 fats, antioxidants, and, importantly, fibre.
Dr Samantha Gill, a dietitian at the British Dietetic Association, shares that fibre often gets overlooked due to its bland reputation. Yet, only about 3% of people in Canada, 5% in the US, and 9% in the UK meet the recommended daily fibre intake of 30g.
Fibre, a carbohydrate found in plants, contributes to heart health, supports digestion, and enhances overall wellbeing. A 2019 study showed that a high-fibre diet could reduce the risk of noncommunicable diseases by 16-24%, yet UK fibre consumption has not improved since guidelines changed in 2015.
To help increase fibre intake, here are practical tips:
- Base meals on starchy foods, prioritising wholegrains and skin-on potatoes.
- Aim for eight portions of vegetables and fruit daily.
- Include high-fibre snacks like nuts, fruits, and wholegrain crackers.
- Increase physical activity, as it encourages appetite.
- Choose high-fibre breakfast cereals like porridge or Bran Flakes.
- Opt for whole fruits over juice to maximise fibre intake.
- Eat potatoes with skins and choose wholemeal or rye bread.
- Switch white rice for brown or wholewheat pasta.
- Integrate a variety of vegetables and pulses into meals.
- Consider plant-based meals, which are typically higher in fibre.
In Denmark, campaigns to increase wholegrain consumption have been a success, and similar initiatives in the UK could be beneficial. Increasing awareness of the importance of fibre and improving dietary choices can lead to better health outcomes.
