Adequate fibre intake is crucial: discover the reasons behind its significance

In a bid to improve health and manage weight, nutritionist Emma Bardwell has published a book titled "The 30g Plan". This practical guide encourages UK adults to increase their daily fiber intake to 30g, a level currently exceeded by only a small fraction of the population.

According to the National Health Service (NHS), the recommended daily fiber intake is 30g, yet most UK adults consume only 15 to 18g. This "fibre gap" in Western diets, as highlighted by MyFitnessPal's nutritionist Amanda Hamilton, can have significant implications for health.

Fiber, a crucial nutrient for gut health, plays a vital role in regulating blood sugar levels, lowering blood cholesterol, and helping prevent constipation. It also aids in the reduction of the risk of cancers and feeds the gut microbes, reducing inflammation.

There are two types of fiber: soluble and insoluble. Soluble fiber, found in foods like oats, beans, and fruit, helps lower LDL cholesterol, while insoluble fiber, found in wholemeal bread, bran, cereals, nuts, and seeds, bulks out stools.

Incorporating fiber-rich foods into meals can be as simple as adding beans and lentils to soups, stews, or meals like spaghetti bolognese, or topping yogurt and porridge with fibre-boosters like flaxseed and chia seeds. Choosing wholegrains like brown rice, quinoa, wholemeal, and rye bread can also help increase fiber intake.

A sample breakfast of oat porridge, berries, and chia seeds provides approximately 16g of fiber, while a sample lunch of lentil soup with rye bread offers around 15g of fiber. A sample dinner of stir-fried vegetables, brown rice, and edamame beans offers approximately 18g of fiber. A sample snack of 1 apple sliced with 1 tbsp peanut butter and 2 squares of dark chocolate provides about 10g of fiber.

However, it's important to note that increasing fiber intake gradually can prevent bloating, wind, and gas. Individuals with digestive disorders like irritable bowel syndrome may need to modify their fiber intake. Those suffering from digestive problems should consult a GP or dietitian for advice on modifying their fiber intake.

A sample day of meals can easily hit the 30g fiber target, as suggested by Amanda Hamilton (with a total of 44g of fiber). Bulking out meals with vegetables can contribute to meeting the daily fiber target. Resistant starch, found in legumes, grains, seeds, and pasta that's been cooked, cooled, and reheated, also feeds the gut microbes and reduces inflammation.

Snacking on almonds or walnuts can increase fiber consumption, making it easier to reach the daily 30g target. By focusing on fiber-rich foods and making simple changes to meals and snacks, UK adults can take a significant step towards improving their health and wellbeing.