New research from Prep Kitchen indicates that people in the UK consume only about half of the recommended daily amount of fibre, which stands at 30g. Dan Osman, Performance Nutrition Specialist and Health and Wellbeing Consultant at Prep Kitchen, suggests that a simple change—keeping the skins on certain foods—can help close this gap without altering the foods you eat.
Keep the skins on for more fibre
According to Osman, the skin of foods like white potatoes, sweet potatoes, and carrots holds a significant portion of their fibre. Peeling them away means missing out on nutritional benefits. Over a typical week, peeling fruit and vegetables could reduce fibre intake by around 21g.
The specialist advises: “Choosing to keep the skins on foods like potatoes, whether they're white or sweet potatoes, and carrots is a great, simple change to significantly boost fibre intake.”
Everyday foods and fibre gains
The following list shows the additional fibre gained by not peeling these common foods:
- White potatoes: 1.5g extra fibre per potato; 3 potatoes per week adds 4.5g
- Sweet potatoes: 1.5g extra per potato; 3 per week adds 4.5g
- Carrots: 0.5g extra per carrot; 5 per week adds 2.5g
- Cucumbers: 0.5g extra per cucumber; 1 per week adds 0.5g
- Kiwi: 1g extra per kiwi; 3 per week adds 3g
- Apples: 1g extra per apple; 3 per week adds 3g
- Pears: 1.5g extra per pear; 2 per week adds 3g
Fibre and afternoon energy
Prep Kitchen survey data shows that 9 in 10 people miss the recommended fibre amount. Osman explains that fibre may help with the common 3pm slump because high-fibre foods digest more slowly, are more satiating, and release glucose into the bloodstream at a steadier rate, providing consistent energy.
He adds: “You don't need to completely change your diet. There are lots of ways to add a little bit more fibre every time we eat, and that can be incrementally introduced to one meal at a time. It's not a magic fix for afternoon fatigue. Obviously, sleep, hydration and overall intake and dietary choices massively influence this as well.”
