Increasing your intake of fibre-rich foods can significantly decrease your likelihood of early death by 14 percent, as suggested by nutrition expert Professor Tim Spector. Consuming an additional five grams of fibre daily not only lowers the risk of premature death but also aids in preventing heart disease, one of the leading causes of mortality in the UK.
In a recent Instagram video, Professor Tim Spector, an epidemiologist at King’s College London and founder of Zoe Health, emphasized the health benefits of fibre. The body cannot digest fiber, a type of carbohydrate found in plant-based foods, but it plays a crucial role in digestive health. It has also been linked to maintaining healthy blood sugar levels, assisting in weight management, and reducing the risk of certain cancers, such as bowel cancer.
Professor Spector noted, “If you have five grams of extra fibre every day, that will reduce your risk of heart disease and early death by 14 percent. Fibres are long strings of sugars that are difficult to break down into their component parts.”
Highlighting the inadequate fibre intake of the majority, Spector cautioned in the video caption: “Over 90 percent of people aren’t getting enough fibre.”
While the NHS recommends a daily intake of 30 grams of fibre, most Britons only consume around 20 grams. It is advisable to incorporate a variety of fibre-rich foods into your diet, including:
Support for Professor Spector’s recommendations is backed by a 2022 study published in the BMC Medicine journal, which revealed a 14 percent decrease in the risk of early death for each additional 10 grams of fibre consumed.
This study also indicated tangible benefits of fibrous diets for patients with heart conditions. “These findings emphasize the likely benefits of promoting greater dietary fibre intakes for patients with cardiovascular disease and hypertension,” the research quoted.
Echoing these conclusions, a 2016 study in the Archives of Cardiovascular Diseases noted, “Our findings suggest that high dietary fibre intake is associated with a reduced risk of mortality from cardiovascular disease and all cancers.”
To enhance your fibre intake, the NHS recommends:
- Including wholemeal bread, brown rice, and wholegrain pasta in your meals
- Consuming a variety of fruits and vegetables
- Opting for high-fibre breakfast cereals and whole oats