Want to live longer AND lose weight? We reveal one thing you should be eating more of
IT sounds like a miracle food - helping you lose weight and live longer.
But the truth is it's been around for centuries and is an important part of our diet that is often neglected.
Fibre has always been good for us but until recently experts didn't know why.
But now recent studies, published in the journal Cell Host & Microbe last month, have shown that it feeds the microbiota - the system of bacteria, fungi and yeasts - that live in our digestive systems.
These microbiota are vital for a healthy gut and aid in digestion, including the absorption of essential vitamins and minerals into our bodies.
The studies found that when our diet lacks fibre our levels of good bacteria in the gut shrink tenfold, based on tests in mice at Georgia State University.
As large amounts of these bacteria were killed off the mice developed inflammation in the intestines and an imbalance of bacteria in the gut that could leave them more susceptible to disease.
In the UK we consume less fibre than ever, according to
Women consume a daily average of 17.2g and men an average of 20.1g, far less than the recommended 30g a day.
And lifestyle choices and the food options available are to blame, experts warn.
These days junk food is consumed by millions of people but is lacking levels of fibre that keep your gut healthy.
Fibre is only found in food that comes from plants.
Eating a diet rich in whole grains, fruit and vegetables will help ensure you are eating the right amount of fibre every day.
WHAT YOU NEED TO EAT TO GET ENOUGH FIBRE IN YOUR DIET
There are two different types of fibre that you need to be including in your diet, soluble and insoluble.
Soluble fibre dissolves in water in your digestive system and is thought to help lower your cholesterol levels as well as keep you regular.
Foods high in soluble fibre include oats, barley, rye, bananas, apples, root vegetables and linseed.
Insoluble fibre doesn't dissolve, instead it passes through our gut without being broken down to help other foods move through your digestive system.
In other words, it aids in digestion.
Foods rich in insoluble fibre include wholemeal bread, bran, cereals, nuts and seeds.
And that, in turn, can help you manage your weight issues.
A paper published in the Journal of Obesity last year found that long-term weight problems are only partly determined by genetics and that "low gut microbiome diversity is associated with a higher weight gain over time".
Not only will fibre boost your gut microbiome but it will also keep you feeling fuller for longer, meaning you will be less tempted to snack throughout the day.
"If your diet is very heavily reliant on junk food then it is very difficult to get the 30g of fibre recommended per day," nutritionist Helen Bond told The Sun Online.
"Your gut bacteria needs food that is nourishing and we are learning more and more about the importance of gut health in relation to things like immunity, to weight to digestive issues.
"For people that have digestive issues where absorption [of vitamins and minerals] is a problem then making sure your gut is as healthy as possible goes hand-in-hand with a high fibre diet.
"There are some people with issues like irritable bowel syndrome (IBS) where a high fibre diet may cause them problems, but generally people should be eating more of it in our diet."
Several other studies have also highlighted the importance of fibre in our diet.
One study, from the University of Gothburg in Sweden, found that when mice were fed a low-fibre, high fat diet they developed unwanted gut issues within three to seven days.
Gunnar Hansson, professor of medical and physiological chemistry at the university, said: "Our results demonstrate that the inner mucus layer separate gut bacteria from the body’s cells.
"We clearly illustrated the rapid process by which the mucus layer responds to dietary modifications and subsequent bacterial changes."
MORE ON DIET AND NUTRITION
Inflammatory issues in the gut have been linked to food allergies and other conditions like Crohn's disease and IBS.
Other inflammatory conditions like arthritis are also thought to be linked to dietary choices.
A high-fibre diet is also important for keeping your cholesterol levels in check, controlling your blood sugar levels and therefore protecting against diabetes, and maintaining a healthy bowel.
We pay for your stories! Do you have a story for The Sun Online news team? Email us at [email protected] or call 0207 782 4368