Back to discoverHigh-Fibre Habits
If there’s one simple change that can make a big difference to your health, it’s building a high-fibre diet. Fibre isn’t just about keeping things moving smoothly, it’s a powerful nutrient that has a range of health benefits. From improved digestion to a reduction in the risk of certain cancers, the importance of a high-fibre diet can not be understated.
The best part? You don’t have to overhaul your entire diet overnight. With a few smart swaps and easy additions you can boost your fibre intake effortlessly and enjoy tasty, satisfying meals in the process.
The Fibre Deficit: Why We’re Falling Short
In the UK, it is recommended that an adult consumes the target of 30g of dietary fibre per day. Sounds easy right? Well, data shows that we are only achieving on average 19g per day, falling significantly short of this target.
The current level of fibre intake is too low for optimum health and what is even more concerning, the trends in data overtime show that fibre intake is continuing to decline further over time (excluding , making the 30g target even more unachievable and showing a worrying trajectory. 1
This is particularly concerning as a lack of fibre in the diet will have consequences when it comes to health, spanning across numerous aspects. For example a lack of fibre in the diet can lead to increased risk in developing heart disease, type-2 diabetes and some chronic diseases such as bowel cancer.
The Good News? There’s An Easy Fix!
There have been many studies completed on the benefits of having a high-fibre diet and some particularly powerful data from a variety of these studies suggest that for every additional 7 grams of dietary fibre consumed per day, there is an anticipated 8% reduction in colorectal cancer risk (SACN Citation 2015).2 3
Furthermore, a study published in the American Journal of Epidemiology showed a 16% risk reduction in all-cause mortality in a high vs low fibre lifestyle. 4
There are plenty of easy, delicious ways to sneak more fibre into your day – and it can be with the foods you may already enjoy. Simple swaps and quick additions can make all the difference, helping you get closer to the recommended 30g a day. Dried fruits like apricots, figs and prunes all pack a fibrous punch and add a satisfying sweetness to meals and snack times. Nuts and seeds like almonds, walnuts, chia and flaxseeds are not only fibre-rich, but bring crunch, flavour and healthy fats too!
Fibre-Filled Hacks
You don’t need to overhaul your entire diet to eat more fibre – often it’s about what you add, not what you take away. Dried fruit, nuts and seeds are some of the easiest, high-fibre foods to work into your everyday meals, without complications.
Let’s start with breakfast. You can stir a handful of chopped apricots, cranberries or dates into your porridge or overnight oats. Sprinkle some chia or flaxseeds over your yogurt and fruit, or if you are a cereal or toast person, a handful of dried fruit as a side can give your morning a powerful fibrous boost.
At lunchtime, you could top your salad with a mix of seeds, raisins or walnuts. You could even add a sprinkling of chopped nuts to your sandwiches, wraps or rice bowls for some additional fibre and unsaturated Omega-3 fats.
When snacking, you could enjoy a more indulgent trail mix, like our Wondermix range! These are nutrient dense options when looking for a sweet treat – much better than the ultra-processed snacks we usually reach for.
Dinner opens the door for endless possibilities when it comes to combining delicious meals with the nutritional power of dried fruit, nuts and seeds. You can stir raisins into your couscous, top roasted veg with some chopped nuts, sprinkle sunflower seeds over soup or even add some pistachios to your oven pizzas!
With these simple tweaks, you can get closer to the 30g daily fibre goal without any fuss! Not only will your gut thank you, but you’ll also feel fuller for longer, have steadier energy, and support your overall health in the process. Your next meal is a perfect opportunity to give it a go!
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References:
- HSIS: State of the Nation-Dietary Trends in the UK-20 Years On, https://www.hsis.org/wp-content/uploads/2019/06/HSIS-Dietary-Trends-report-2019.pdf
- SACN Recommendation on Carbohydrates and Fibre 2015, SACN Carbohydrates and Health Report – GOV.UK (www.gov.uk)
- Burley et al, BMJ. 2013; 347: f6879. Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis – PMC (nih.gov)
- Am J Epidemiol , 2015 Jan 15;181(2):83-91, Yang et al https://pubmed.ncbi.nlm.nih.gov/25552267/