In a world obsessed with protein, be a fiber devotee. That’s what health experts now advise, because statistics reveal the sorry fact that 95 percent of people are deficient in this essential dietary food. “It’s the closest thing we have to a superfood,” says Dr Emily Leeming, microbiome scientist and dietitian, whose new book Genius Gut is out soon.
Why is fiber important for our health?
“It’s associated with a decreased risk of many diseases, like heart disease, type II diabetes, and colorectal cancer. It helps to slow down the release of energy into the bloodstream, keeping your blood sugar levels steady so you stay feeling full and energized for longer,” she explains. Plus it also helps to sweep away build-up in your gut, which helps create a healthy environment.
In fact, the gut is where fiber has a significant impact, and when the gut is healthy, the rest of our body’s systems are more likely to be too. “You can’t digest fiber yourself, but your gut microbes can,” Dr Leeming explains. “Fiber feeds your gut bacteria, so that they are able to make special healthy molecules called short-chain fatty acids, which help fight inflammation, look after the cells lining your gut, and keep your blood-brain barrier strong, helping to protect your brain from harmful molecules.”
Systemic inflammation is the culprit behind the majority of chronic diseases, and unfortunately our modern lifestyles—full of stress, processed food, and sleeplessness—are a key cause. Increasing the amount of fiber we ingest by just five grams each day has been shown to reduce the risk of death by all causes (including stroke, cancers, diabetes, and cardiovascular disease), by 14 percent. Put simply, we’ve got to make it our mission to boost our fibre intake if we want to prevent illness and poor health.
How to incorporate fiber into your day
“You don’t have to eat salads at every meal to get your recommended 30g a day—instead, it’s about being fiber-smart and including high-fiber foods into your everyday meals,” says Dr Leeming. First step: become aware of why it’s important. Second? Know your fibres. “Most of us tend to associate fiber with fruits and vegetables, but actually whole grains, beans, nuts, and seeds contain far more fiber than most fruit and veg. For example, lettuce contains 1.8g of fiber per 100g, while chickpeas contain about four to five times that amount.”
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