A staggering 96% of UK adults are not eating enough fibre, according to official statistics, despite higher-fibre diets being linked to a reduced risk of conditions including heart problems, type 2 diabetes and bowel cancer.
Survey reveals lack of fibre awareness
A YouGov survey of more than 2,000 UK consumers commissioned by the British Nutrition Foundation found that almost four in 10 UK adults rarely or never think about fibre in their diet. Only 14% of people check fibre on food labels, far fewer than those checking sugar (39%) or calories (33%).
Dr Stacey Lockyer, senior nutrition scientist at the British Nutrition Foundation, said simple changes can make a difference, such as adding a handful of nuts to common meals. She said: "Fibre is frequently overlooked, despite its key role in maintaining digestive health and the well-established links between higher fibre diets and a lower risk of conditions such as bowel cancer, heart disease and type 2 diabetes."
People open to change
Dr Lockyer added: "The encouraging news is our survey indicated that people are open to change, with many saying that they would like simple recipes and meal ideas to help them include more fibre-rich foods in their diets."
UK adults are recommended to eat at least 30g of fibre per day as part of a healthy balanced diet. However, most adults only consume an average of 20g per day, according to the NHS.
Five tips to boost fibre intake
Dr Lockyer’s five tips to increase fibre intake are:
1. Choose wholegrains where you can
Dr Lockyer recommended swapping white bread, breakfast cereals, rice and pasta for wholemeal or wholegrain varieties to boost your fibre intake.
2. Add more beans, lentils and vegetables to meals
Some 12% of people surveyed admitted they never eat pulses such as beans or lentils. They are an easy and affordable way to increase fibre in soups, curries, stews, pasta sauces and dishes such as chilli, Dr Lockyer said.
3. Snack smarter
Dr Lockyer recommended choosing fibre-rich options such as fruit, vegetable sticks, oatcakes, rye crackers, reduced fat hummus or nut butters.
4. Add nuts to your meals
Plain nuts, seeds and/or dried fruit can be a tasty addition to breakfast cereal, yogurt, stir-fries and salads.
5. Don’t peel your vegetables
Dr Lockyer recommends eating the skins on jacket potatoes and homemade wedges — they help make the potatoes extra crispy and provide a fibre boost.
Additional benefits of fibre
The nutrition scientist added: "Increasing fibre intake doesn't have to be complicated. Simple swaps, such as choosing wholegrain versions of everyday staples, adding beans or lentils to meals, and eating more fruit and vegetables, can all make a big difference over time."
Checking the nutrition label on the side or back of the packaging can give you an idea of how much dietary fibre a food contains.
Fibre also helps add bulk to your stool, preventing constipation and supporting a healthy gut microbiome. High-fibre foods help you stay satisfied for longer on fewer calories, so may aid weight management.
Cancer Research UK on fibre and bowel cancer
Cancer Research UK's website notes that "a high-fibre diet, including plenty of wholegrains, can lower the risk of bowel cancer." It adds: "Not all cases of bowel cancer can be prevented. A person's risk of cancer depends on many different things. But eating a high-fibre diet can help reduce the risk of bowel cancer."
