WWhat are the main risk factors for diet-related poor health?Ultra-processed foods? Too much salt, sugar, and fat? According to Systematic analysis will be published in 2022it’s our low intake of whole grains. Whole grains contain B vitamins, folate, omega-3 fats, protein, antioxidants, and micronutrients. And importantly, they Full of fiber.
“Fibre feels like the forgotten nutrient,” says Dr. Samantha Gill, a nutritionist specializing in gastroenterology. British Dietetic Association. “They have a reputation for being bland, boring, and tasting like cardboard. On top of that, dietary fiber is often associated with bloating and bloating.”
With images like this, it’s no wonder we don’t eat enough. In most countries, the recommended daily fiber intake for adults is 30g. The UK raised its target from 24g to 30g 10 years ago. Every country has a shortage. Only 3% of people in Canada, 5% in the US and 9% in the UK meet the guidelines. Even in Germany, which has the highest fiber intake in Europe, intake reaches up to about 25g. “There is a huge gap in textiles,” Gill says. “In the UK, we only consume around 19g of fiber every day.”
Fiber is a type of carbohydrate found in plants. It is found not only in whole grains, but also in vegetables, fruits, nuts, seeds, herbs, spices, and legumes. “Unlike other carbohydrates, fiber is not easily broken down in the gut,” says Gill. “Instead, it travels down the intestine and passes through the small and large intestines.” Its best-known health benefit is preventing constipation. “Some types of fiber increase stool volume and increase stool viscosity, making it softer and easier to pass,” she says.
However, dietary fiber does more than just maintain a regular lifestyle. A landmark study published in 2019 showed that a diet rich in fiber reduced the risk of heart disease, stroke, type 2 diabetes, and colon cancer by 16-24%. In 2015, Scientific Advisory Committee on Nutrition In the UK, we found that every 7g daily increase in dietary fiber (half a can of baked beans) can reduce your risk of non-communicable diseases by up to 9%. more recent research We found that fiber also contributes to the gut microbiome and brain health.
“The reason dietary fiber affects so many areas of health is because it’s not a single entity,” says Gill. “Fiber is an umbrella term and there are many different types that behave differently when they reach the intestine.”
But despite these benefits, UK fiber consumption remains static, says communications manager Bridget Benerum. British Nutrition Foundation (BNF). “Fiber intake hasn’t increased since the guidelines changed in 2015. We haven’t moved the dial at all. If we did, we’d have so many health benefits and probably end up with a more sustainable diet.” I guess.”
James Collier, co-founder of Huel and author of well-nourishedbelieves we are facing a textile crisis. “Fiber isn’t very sexy, right? I come from a gym where everyone talks about protein. No one ever says, ‘Oh, did you get fiber today?’ . But the reason why this is not the case is because it is fundamental to living well. “It’s actually not that difficult to consume 30g a day,” he added. It’s very easy if you have a plant-rich diet. ”
is that so? the study When investigating whether 30 grams a day is achievable, they found that there was a “lack of awareness of the health benefits of dietary fiber beyond gut health,” and “a negative attitude toward starchy foods, which are often thought to make people fat.” Barriers such as “awareness” were found.
“Unfortunately, modern diets are low in fiber,” says Gill. “Typically, the UK diet is high in salt, sugar and fat.” Only 27% of UK adults eat 5 tablets a dayaccording to the BDA. On the bright side, there is a lot of room for improvement. “While we often think of the need to cut back on our diet, consuming more fiber is a more positive message,” Benerum says.
In Denmark, Danish Whole Grain Partnershipa public-private partnership to increase consumption of whole grains has been a huge success. Between 2008 and 2019, the average daily intake of whole grains increased by 128%, and the percentage of the population eating the recommended amount of whole grains each day increased from 6% to 54%.
How can you increase your fiber intake when there’s no similar program in the UK? Experts say to do it gradually to avoid side effects such as discomfort, bloating and wind, and drink plenty of water. (Fiber draws water into your intestines, so if you don’t drink enough, you can become dehydrated.) People with conditions like irritable bowel syndrome may have different tolerances, but for everyone else, “the more fiber the better,” says Gill.
30 ways to get 30g a day
1 Focus all three meals on starchy foods, mainly whole grains and potatoes with skin.
2 Aim for 8 servings of vegetables and fruit a day (5 servings is not enough!).
3 Eat two or three high-fiber snacks a day: unsalted nuts or seeds, fruit slices dipped in nut butter (thicker ones have more fiber than smooth ones), dipped in hummus. Sliced vegetables, whole grain crackers, grilled seaweed, etc.
4 Please move more. Research from Ireland It has been found that people who meet the recommended amount of dietary fiber eat more food overall, which should increase their appetite.
5 If you eat breakfast cereals, choose porridge/overnight oats, sugar-free muesli, Weetabix, shredded wheat or bran flakes. If it’s easier for you, eat half and half with regular cereal. Top with fruits, nuts, and seeds.
6 Eat whole fruits. This is much better than drinking juice without fiber. Smoothies are small amounts, but more if you make your own by adding oats, nut butter, and seeds. The maximum daily intake of smoothies and juices is 150 ml, which is probably less than you think.
7 Look at the label. A food is ‘rich in fibre’ if it contains at least 6g per 100g and is a ‘source of fibre’ if it contains at least 3g per 100g. Fibers are usually listed on the back of the pack.
8 Do not peel the potatoes. Baked potatoes, boiled new potatoes Sweet potato wedges are all delicious. If you want to mash it, scoop out the flesh of your baked potato and eat the skin another time. Keep the skins on other fruits and vegetables as much as possible, such as root vegetables, kiwis, cucumbers, apples, and eggplants.
9 Choose whole wheat, rye, or grain breads. To break away from the whites, try 50/50 bread. If all else fails, choose white bread with added fiber. Fill sandwiches with salad.
10 White rice is low in dietary fiber, so switch to brown rice, or even black or red rice. The same goes for pasta. Ditch the white and use whole wheat flour. If whole grains aren’t your thing, try legume-based pastas made from red lentils or green peas.
11 Eat lots of vegetables in sauces, stews, curries, etc. As a side dish. For salad. Let’s eat rainbows. Vegetables that are especially high in fiber include parsnips, broccoli, peas, green beans, sweet corn, carrots, Brussels sprouts, and cauliflower.
12 In fact, go vegan! OK, that might be a little extreme for most people, but Vegan and vegetarian diets tend to be rich in fiber. Why not consider a few plant-based days each week?
13 Fruits, vegetables, and legumes, fresh, frozen, dried, and canned (in natural juices/water) are all important. Make your life easier by stocking your freezer with lots of stuff Frozen peas, spinach and berries were available, and the cupboards were stocked with canned sweet corn and beans.
14 Try new fruits and vegetables regularly to cover all your fiber needs. For example, chicory and Jerusalem artichoke are sources of oligosaccharides, a type of prebiotic. Don’t forget about fungi – mushrooms are An often overlooked but rich source of information of fiber.
15 Try switching to whole grains. Try bulgur wheat, barley, rye, buckwheat, quinoa, couscous, and more.
16 For dessert, enjoy fresh or dried fruit or canned fruit soaked in natural juices. Dried fruit usually has more fiber than fresh fruit, but it’s better to eat it as part of a meal rather than as a snack, as it can increase your risk of tooth decay. Fruits rich in fiber include figs, berries, pears, apples, bananas, melons, avocados, dried apricots, raisins, and prunes.
17 Use lots of herbs (fresh and dried) and spices.
18 Simple swaps can make a big differencesays BNF. For breakfast, replace 2 slices of white toast with jam and a glass of orange juice (1.6g total fiber) with 2 slices of whole wheat toast with peanut butter and 1 orange (8.3g). If you can’t give up jam, mix in some chia seeds.
19 For a morning snack, add strawberries and almonds (5.5g) instead of plain yogurt (no fiber).
20 At lunchtime, try whole wheat spaghetti with lentil and tomato-based sauce (10.9g) instead of spaghetti with white tomato sauce (3.9g).
twenty one During your afternoon slump, try rye crackers with hummus (8.5g) instead of cream crackers (0.9g) with cheddar cheese.
twenty two For dinner, eat chicken breast, baked potato, carrots, and green beans (11.2 g) instead of chicken breast, mashed potatoes, and carrots (4.7 g). These changes will bring your total daily fiber intake from 11.2g to 44.4g. See below for more ideas. BNF’s 7 Day 30g Fiber Meal Plan.
twenty three Add pulses. When making mince-based dishes such as spaghetti bolognese, lasagna, chili con carne, or shepherd’s pie, replace half the meat with legumes such as chickpeas or lentils. (For meatballs, use 50% oats.) Add beans to soups and stews and sprinkle seeds on top.
twenty four Are you in a hurry? Two slices of wholemeal toast with baked beans provides more than a third of your daily fiber intake.
twenty five Use nutritional yeast in place of Parmesan in pasta, pesto, or anywhere you want a cheesy flavor.
26 Would you like some pizza? Add vegetable toppings and serve with a side salad.
27 Use tahini in homemade hummus, sauces, and desserts. Sesame seeds are especially rich in fiber.
28 If you are baking bread, cakes or biscuits, use whole wheat or oat flour or mix it 50:50 with white flour. Look for recipes using fruits and vegetables, such as banana bread, beet and avocado brownies, and carrot and parsnip cake.
29 High-fiber snacks include flapjacks, dark chocolate, and popcorn. Potato chips also contain small amounts of fiber. Look for root vegetables and those with skins.
30 Don’t spend money on fiber supplements (unless directed by your doctor). Potatoes, oats, lentils, and beans are some of the cheapest and most filling foods and are the best way to replenish your diet with fiber.
