An appeal has been made by a medical professional for the British population to enhance their intake of a specific nutrient known for its ability to lower cholesterol levels, stabilize blood sugar, and provide long-lasting satiety. Recent data from the National Diet and Nutrition Survey indicates that over 90% of adults in the UK do not consume enough fiber.
Dr. Emily Leeming, a scientist, dietitian, and author, has highlighted the importance of this nutrient, referring to it as the ‘forgotten nutrient’. She noted that on average, individuals in the UK only meet about 60% of the recommended daily fiber intake. The NHS has confirmed that a sufficient fiber intake is associated with a decreased risk of heart disease, stroke, type 2 diabetes, and bowel cancer.
To maintain a balanced and healthy diet, it is advised to aim for approximately 30g of fiber per day, as reported by Surrey Live.
For reference, a half cup of porridge oats contains 9g of fiber, while two carrots offer 6g.
An apple typically contains around 5g of fiber, while a pear provides about 6g.
Dr. Leeming pointed out, “We are falling short by approximately 40% of the recommended 30 grams of daily fiber that we should be consuming.”
She emphasized the significance of this nutrient, stating that it aids in heart health, assists in removing harmful cholesterol from the body, regulates blood sugar levels for sustained energy, and provides various benefits beyond gut health.
Fiber, a plant-derived carbohydrate present in whole grains and vegetables, is often referred to as roughage. It plays a vital role in maintaining gut health by nourishing beneficial bacteria in the large intestine, fostering a diverse and healthy gut microbiome.
Research indicates that incorporating fiber-rich foods into your diet can aid in weight management by promoting satiety. Opting for fiber-rich foods can help in feeling full, support digestion, and prevent constipation.
Individuals who consume a diet rich in fiber tend to have lower body weight, decreased blood pressure, and improved cholesterol levels, all beneficial for heart health. Foods high in fiber also help in controlling blood sugar levels by avoiding rapid spikes in blood glucose compared to low-fiber options.
Heart UK explains the distinction between ‘soluble fiber’ and ‘insoluble fiber’, categorizing the different types of fiber in our diets.
Soluble fiber absorbs water in the gut and is commonly found in various sources.
On the other hand, insoluble fibers, which do not dissolve in water, are predominantly present in different food items.
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