Doctor urges people to eat forgotten nutrient to ‘soak up bad cholesterol’

A medical professional has urged Brits to increase their intake of a specific nutrient known for its ability to reduce cholesterol, regulate blood sugar levels, and promote satiety. The National Diet and Nutrition Survey reveals that over 90 per cent of UK adults fail to consume sufficient fibre.

Scientist, dietician, and author Dr Emily Leeming refers to it as the ‘forgotten nutrient’, noting that the typical Brit consumes merely around 60 per cent of the recommended daily amount. The NHS stresses that a high-fibre diet is linked with a reduced risk of heart disease, stroke, type 2 diabetes, and bowel cancer, reports Surrey Live.

However, aiming for approximately 30g per day can contribute to a healthy, balanced diet. To provide some perspective, half a cup of porridge oats contains 9g of fibre, while two carrots offer 6g. An apple provides roughly 5g, and a pear contributes 6g.

Dr Leeming said: « We’re missing about 40 per cent of that recommended 30 grammes of fibre that we need a day. » She further emphasised the importance of this overlooked nutrient: « This forgotten nutrient that we need to be paying attention to. It helps with your heart health, it helps to soak up bad cholesterol for that to be removed from your body as waste, it helps to balance your blood sugar levels, giving you longer-lasting energy, so it’s not only just helping with your gut microbiome, it’s having many other benefits in your body too. »

The reason you need fibre

Fibre is a plant-derived carbohydrate present in foods such as wholegrains and vegetables, often known as roughage. It plays a vital role in maintaining proper digestive function. By nourishing beneficial bacteria in the large intestine, it promotes a diverse and robust microbiome (the collection of gut bacteria). This can help diminish intestinal inflammation whilst potentially reducing the risk of both diverticulitis and bowel cancer.

Research demonstrates that consuming fibre-rich foods can assist in maintaining a healthy weight by prolonging the sensation of fullness. Opting for high-fibre foods enhances satiety, whilst a fibre-abundant diet can aid digestion and ward off constipation.

Evidence suggests that individuals who consume more fibre tend to have lower body weight, reduced blood pressure and decreased cholesterol levels – all beneficial for cardiovascular health. Fibre-packed foods also regulate blood sugar levels, as they don’t cause the same dramatic spikes as their low-fibre counterparts.

Different types of fibre

Heart UK explains that you may have come across the terms ‘soluble fibre’ and ‘insoluble fibre’. These phrases are frequently used to categorise the different types of fibre in our diets.

Soluble fibre absorbs water in the gut. It’s found in:

• oats
• barley
• pulses (such as beans, peas and lentils)
• some fruits and vegetables.

Insoluble fibres do not dissolve in water. They are primarily found in:

• wholegrains, especially the bran part of the grain
• vegetables
• the seeds and skin of fruits

How can I eat more fibre?

To boost your fibre consumption, you could:

• Choose a higher-fibre breakfast cereal such as porridge, plain wholewheat biscuits (like Weetabix), or plain shredded whole grain, like Shredded wheat.
• Go for wholemeal or granary breads, or choose wholegrains like wholewheat pasta, bulgur wheat or brown rice.
• Go for potatoes with their skins on, such as a baked potato or boiled new potatoes.
• Add pulses like beans, lentils or chickpeas to stews, curries, and salads.
• Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries.
• For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes, and unsalted nuts or seeds.

Dr Leeming concluded: « When I talk about fibre, the key foods that I really want to talk about are what I call the BGBGs.

« That’s beans, greens, berries, grains, and nuts and seeds. What might surprise people is that the highest-fibre foods are whole grains, nuts and seeds, and beans – much more so than most fruits and vegetables, which I think is quite counter-intuitive for some people. »

The NHS states the amount of fibre needed is lower for children. Those aged 2 to 5 years old need about 15g of fibre a day. Meanwhile, 5 to 11-year-olds need about 20g and 11 to 16-year-olds need about 25g.