96% of us aren’t eating enough of this
96% of adults aren’t eating enough fibre. But it’s one of the most important nutrients we need in our diets to support all-round health – from the heart to the gut to the digestive system. We should be eating 30g daily, but most people aren’t getting nearly enough.
So, what is fibre?
Fibre is not the sexiest food group. It’s hard to compete with muscle-building protein or skin-smoothing collagen. But what it lacks in cool factor, it makes up for in health benefits.
Fibre is the part of plant foods (like fruits, vegetables and grains) that we don’t digest. It gets broken down in the large intestine by gut bacteria, before making a swift exit through the rectum. An unglamorous yet essential journey.
(No guts, no glory.)
Mostly known for its power to reduce constipation and support the digestive system, fibre can do so much more than keep you regular.
Scroll to discover the benefits you didn’t know.
4 reasons to eat more fibre
1. It helps us feel fuller for longer
Fibre helps us feel full as it takes longer to digest than other foods. Eating fibre-rich meals can help us to feel satiated, preventing us from overeating.
2. It improves digestion
Fibre helps slow the digestive process down and reduces constipation. It increases the size of our stool and helps to soften it, so it’s easier to pass.
3. It can reduce sugar cravings
Fibre helps to stabilise blood sugar levels and slows sugar absorption, which can reduce cravings for something sweet.
4. It can help you live longer
A recent study suggests a high fibre diet cuts the risk of an early death by one third. The NHS says high-fibre diets can help lower risks of chronic diseases, including diabetes and heart disease.
How to get more fibre in your diet
1. Try these foods
We asked our research manager and registered nutritionist Tanya for her top fibre-rich foods. Try adding some of these to your diet to up your fibre intake.
Beans
Lentils
Raspberries
Pears
Popcorn
2. Drink more water
Fibre creates a gel-like substance in the gut, which makes it easier to pass through the system. Staying hydrated helps keep things moving in the digestive system.
Drink 2-3 litres daily to help fibre move through your system with ease, keeping the body hydrated and help to keep poo soft and easier to pass.
3. Drink Skin Integrate 28
Skin Integrate 28 is a powder drink with 28 supercharged ingredients, including plant fibres, prebiotics, amino acids, vitamin C and zinc to support gut, skin and all-round health in one scoop. The fibre is also classed as a prebiotic – food for your gut microbes – which increases diversity for a balanced gut.
Sources
https://www.mintel.com/insights/food-and-drink/
https://gutscharity.org.uk/advice-and-information/health-and-lifestyle/fibre-information/
https://www.fdf.org.uk/fdf/our-work/our-campaigns/action-on-fibre/
https://news.sky.com/story/the-superfood-scientists-say-can-make-you-live-longer-11604229
[LK1]https://www.independent.co.uk/life-style/food-and-drink/recipes/fibre-nutrient-benefits-bowel-cancer-diet-b2768800.html