90% of us aren’t eating enough fibre – but adding carbs to your diet could save your life
EATING high levels of fibre slashes the risk of early death by up to a third, a major study reveals.
Experts found that whole grains, nuts and beans protect against heart disease, type 2 diabetes, stroke and bowel cancer.
The Lancet study found people who ate the most roughage — 35g daily or 18 Weetabix — cut their early death risk by between 15 and 30 per cent.
The average UK adult has around half this.
The team from Otago University in New Zealand analysed 185 studies and 58 clinical trials.
It revealed those who ate plenty of fibre were less likely to be fat and had lower blood sugar and “bad” cholesterol.
Experts claim fibre takes longer to chew and digest, helping people feel fuller – which then helps them to eat less.
It also boosts good gut bacteria, slashing the risk of bowel cancer.
Scientists say thousands of lives would be saved each year if everyone ate 25g to 29g daily.
Prof John Cummings, of Dundee University, said: “Reaching these levels is challenging, but achievable.
“More people need to take this seriously and up their fibre intake, by switching to wholemeal bread and eating more nuts and beans.
“It would help save thousands of lives.”
Sun nutritionist Amanda Ursell told us: “Fibre is an essential nutrient and has been known for some time to be crucial for normal functioning of the gut and for good daily intakes to be related to a reduced risk of chronic problems like type 2 diabetes, heart disease and bowel cancer.
“We also know that some soluble fibres found in foods like oats, apples, pears and pulses like lentils, baked beans and peas help to both lower blood sugar and levels of ‘bad’ cholesterol.
How to get enough fibre
Amanda’s fibrous plan for a longer life:
Breakfast: 40g of oats made into porridge with 300ml of milk or water (3.12g fibre), served topped with a sliced banana (1.40g)
Lunch: baked sweet potato 200g 6.00g, baked beans 120g (5.88g), salad (1.36g)
Snack: 2 oatcakes 1.88g (30g), hummus (1.80g)
Dinner: whole grain pasta 100g – uncooked weight (11.7g), homemade bolognese sauce (0.70g)
Pudding: Greek yoghurt 150g (0.0g), grapes 80g (1.96g)
“Getting up to the daily 30g target for adults however requires determination and most of us, a real overhaul of our usual day-to-day habits, switching for example to wholegrain breakfast cereals, wholemeal bread, brown pasta and rice and upping vegetables and fruit.
“This leaves little room for extras like puddings, cakes, biscuits and general processed foods.
UK officials recommend adults consume 30g of fibre a day – but fewer than one in ten Brits hit the target.
Louis Levy, Head of Nutrition Sciences at PHE, said: “A healthy balanced diet is the foundation to good health.”
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