New guidance from the nutrition science company ZOE highlights a simple dietary change that could significantly reduce the risk of developing type 2 diabetes. The key, according to experts, is increasing your intake of a specific nutrient that over 90% of people in the UK and US lack: fibre.
The Surprising Nutrient Deficiency
ZOE, co-founded by Professor Tim Spector, a leading epidemiologist at King's College London, has identified fibre as the only macronutrient most people are deficient in. This comes despite a supermarket landscape filled with high-protein products. The company states that more than nine in ten individuals do not consume enough fibre, a crucial component for long-term health.
Fibre is a type of carbohydrate found exclusively in plants. Unlike other carbs, the human body cannot digest it. Instead, it travels through the digestive system to the large intestine, where it serves as vital fuel for the gut microbiome.
How Fibre Fights Diabetes and Boosts Heart Health
The link between fibre and type 2 diabetes prevention is strongly supported by evidence. ZOE's research indicates that a higher fibre intake can directly reduce the risk of developing the condition. This is critically important because type 2 diabetes is a known risk factor for heart disease. Therefore, by lowering diabetes risk through diet, you are also taking a proactive step to protect your cardiovascular system.
The NHS lists common symptoms of type 2 diabetes, which include feeling excessively tired, increased thirst, frequent urination, unexplained weight loss, blurred vision, and slow-healing cuts.
Your Weekly Shopping List for Better Health
To help people increase their intake, ZOE has provided a comprehensive list of 66 plant-based foods to aim for each week. The goal is to consume 30 different plants per week to support a diverse gut microbiome. Alongside this general advice, the company shared specific examples of high-fibre foods and their approximate fibre content per serving:
- Pinto beans: 15g per cup
- Baked beans: 14g per cup
- Bran cereal: 10g per half cup
- Raspberries: 8g per cup
- Whole-wheat pasta: 6g per cup
- Baked potato with skin: 5g per medium potato
- Brown rice: 4g per cup
- Blueberries: 4g per cup
The broader list of 66 plants encompasses a wide variety of vegetables like broccoli, spinach, and sweet potatoes; fruits such as avocados, kiwis, and apples; legumes including chickpeas, lentils, and black beans; whole grains like oats and quinoa; nuts and seeds from almonds to chia seeds; and even herbs and spices like basil, ginger, and turmeric.
Professor Spector has also previously highlighted the benefits of other dietary additions, such as extra virgin olive oil.
For those new to a high-fibre diet, ZOE offers a word of caution: a sudden increase can cause temporary bloating. They recommend introducing fibre-rich foods gradually to allow your digestive system to adjust, with any discomfort typically subsiding within a few days.
