The fibre phenomenon: 30 easy ways to get your fill of this life-changing nutrient

It reduces the risk of heart disease, stroke, type 2 diabetes and colon cancer – while boosting the health of our gut microbiome and brain. Yet we all eat far too little fibre. Here is the no-fuss guide to getting your 30g a day

What is the leading risk factor for diet-related ill health? Ultra-processed food? Too much salt, sugar or fat? According to a systematic analysis published in 2022, it is our low intake of wholegrains. Wholegrains contain B vitamins, folic acid, omega-3 fats, protein, antioxidants and micronutrients. And, crucially, they are packed with fibre.

“Fibre feels like the forgotten nutrient,” says Dr Samantha Gill, a specialist gastroenterology dietitian for the British Dietetic Association. “It has a reputation for being bland, boring and tasting like cardboard. On top of that, fibre is often related to bloating and flatulence.”

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