Brits are being encouraged to significantly increase their consumption of a crucial dietary component to reduce their chances of developing several serious health issues. Specialists suggest that boosting intake could offer protection against cardiovascular disease and certain cancers.
It serves an essential function in maintaining digestive health, whilst also being recognised for its ability to reduce cholesterol levels, regulate blood glucose, and lower blood pressure. Official guidance suggests a daily fibre intake of approximately 30 grams.
Yet the BHF revealed that the typical British person consumes merely 17g daily – roughly half the recommended amount. In a piece for the BHF, dietitian Tracy Parker, stated: « In the UK, the government recommends adults eat 30g of fibre per day, but most of us fall short, averaging around 17g a day.
« The good news is that most high fibre foods – including fruit, vegetables, wholegrains, pulses and nuts – fit well into a healthy, balanced diet that will help to protect you from cardiovascular disease.
« And simple swaps, like choosing wholegrain instead of white bread, rice or pasta, can help to increase your intake too. »
Health benefits of fibre
Ms Parker proceeded to outline several advantages associated with consuming fibre. She explained: « A high-fibre diet has been linked to having a lower risk of cardiovascular diseases, including having a heart attack or stroke, and some cancers.
« Research has found eating more fibre may improve several risk factors for cardiovascular disease. »
Ms Parker elaborated on these, including:
Her guidance is supported by the NHS, which advises: « Most of us need to eat more fibre and have fewer added sugars in our diet. Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
« Government guidelines say our dietary fibre intake should increase to 30g a day, as part of a healthy balanced diet. »
The NHS further notes that while children require less fibre in their diet compared to older teenagers and adults, they « still need more than they get currently ».
The recommended fibre intake for children is as follows:
- 2 to 5 year-olds: require approximately 15g of fibre daily
- 5 to 11 year-olds: require approximately 20g
- 11 to 16 year-olds: require approximately 25g
The BHF has listed the following foods as being rich in fibre:
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