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Protein gets the headlines and sugar gets the blame, but nutrition experts say the nutrient most of us are really missing is fibre. Most adults eat well below the recommended amount, and the gap has barely moved in decades.
Why fibre matters
Fibre keeps digestion regular, helps you feel full and feeds the beneficial bacteria in your gut. Diets rich in fibre are linked to better heart health and steadier blood sugar.
Where to find it
- Wholegrain bread, oats and brown rice
- Beans, lentils and chickpeas
- Vegetables, especially with their skins on
- Fruit, nuts and seeds
Easy swaps
You don’t need a complete diet overhaul. Switch white bread for wholegrain, add a handful of beans to soups and stews, keep fruit within reach and snack on nuts instead of crisps. Each swap adds a few grams, and they add up quickly.
Go slowly
Increasing fibre suddenly can cause bloating. Add it gradually over a couple of weeks and drink plenty of water. If you have a digestive condition, check with a doctor or dietitian first.
