A leading doctor has issued a stark health warning, revealing that a single, often-overlooked food group is the key to living a healthier and longer life. This comes as the NHS cautions that the vast majority of people in the UK are failing to consume enough of it, missing out on significant health benefits.
The Fibre Deficiency in the UK
Dietary choices have a profound impact on overall wellbeing, with specific nutrients being essential for optimal bodily function. Appearing on the Dhru Purohit Show, Dr Karan Rajan, popularly known as Dr Raj, pinpointed increasing dietary fibre as a crucial step everyone should take. He stated that while fibre is not technically essential for survival, it is absolutely vital for quality of life.
"You don't need fibre to live," Dr Rajan explained. "But do you want to live healthier for longer, then you probably do need fibre." He backed this claim by referencing a wealth of scientific evidence, including randomised control trials and meta-analyses, which demonstrate fibre's positive effects on gut health, liver function, brain cognition, and heart health.
Why Fibre is a Health Powerhouse
Dr Rajan elaborated on the science, explaining that fibre and prebiotics stimulate the production of short-chain fatty acids in the gut, which are "powerful determinants of human health." He emphasised that the link between fibre consumption and wellbeing is now "beyond question," moving from mere association to proven causation.
This is further supported by population data. "We just look at population data, where you then compare people with the highest fibre intake to lowest fibre intake, they are healthier," he said. "They have better metabolic profiles and blood profiles." While surviving without fibre is possible, Dr Rajan warned that this would lead to a deteriorated quality of life over time, significantly increasing the risk of various chronic physical and mental diseases.
NHS Backs Doctor's Advice with Official Guidelines
The doctor's recommendations are strongly supported by the NHS, which warns that "most" adults in the UK are not eating enough fibre. Official government guidelines, as stated on the NHS website, recommend that adults should consume 30 grams of fibre daily as part of a healthy, balanced diet.
However, the health service reveals a worrying shortfall, noting that most adults are only eating an average of about 20 grams a day. The NHS states there is "strong evidence" that a diet rich in fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer. Furthermore, high-fibre foods help you feel fuller for longer and aid digestion to prevent constipation.
To help the public boost their intake, the NHS suggests several simple dietary swaps:
- Choose a high-fibre breakfast cereal like plain wholewheat biscuits, shredded whole grain, or porridge.
- Opt for wholemeal, granary, or higher-fibre white bread, and select wholegrain options for pasta and rice.
- Eat potatoes with their skins on, such as baked potatoes or boiled new potatoes.
- Add pulses like beans, lentils, and chickpeas to stews, curries, and salads.
- Include plenty of vegetables with your meals, either as a side or incorporated into sauces.
- For snacks, try fresh fruit, vegetable sticks, unsalted nuts, seeds, or oatcakes.
Fibre is a type of carbohydrate found in plant-based foods that the body cannot digest. Excellent sources include vegetables like broccoli and sweet potatoes, fruits such as apples and berries, pulses like black beans and lentils, and whole grains including oats, brown rice, and wholemeal bread.
