Boost Your Fibre Intake with These Delicious Foods

Consuming a diet rich in fibre has been shown to have numerous health benefits, including reducing the risk of bowel cancer, heart disease, and type 2 diabetes. The Royal Marsden reports that cases of bowel cancer in under-50s have soared by 50% in 30 years, largely due to sedentary habits and a diet lacking in fibre. To address this, Dr. Karan Rajan, a prominent NHS surgeon, has shared his top foods to help boost fibre intake and promote bowel health.

Key Takeaways:

• Dr. Karan Rajan recommends the following high-fibre foods: pistachios (50g), almonds (50g), raspberries (80g), edamame (80g), green peas (100g), one large apple, one tablespoon of chia seeds, 100g of hummus, four squares of dark chocolate, and half an avocado, and one medium pear with skin.
• These foods provide different phytonutrients, polyphenols, and prebiotic fibres that impact the gut microbiome and overall health.
• Combining these foods can result in a very fibre-rich meal, such as having rolled oats, an apple, and raspberries for breakfast, which would provide at least 15g of fibre.
• The NHS recommends a minimum of 30g of fibre per day for optimal health, and eating a diet rich in fibre can help lower the risk of heart disease, stroke, type 2 diabetes, and bowel cancer.
• The NHS also notes that a fibre-rich diet helps with digestion, prevents constipation, and makes individuals feel fuller.

Statistics:

• Cases of bowel cancer in under-50s have increased by 50% in 30 years (The Royal Marsden).
• Children aged 11 to 18 average 16g of fibre per day, with plently of fruit and vegetables and wholegrain options recommended to meet NHS fibre intake guidelines.
• There is strong evidence that eating plenty of fibre reduces the risk of heart disease, stroke, type 2 diabetes, and bowel cancer (NHS).

Sources:

• The Royal Marsden
• Dr. Karan Rajan (TikTok)
• NHS