You heard it here first: Fiber is set to become a major food trend for 2025
Leave memory for fiber. While protein has all the star power for its ability to grow your muscles, fiber’s popularity was summed up in the toilet’s clear…
But with research showing it boosts your microbiome (and feeds gut bacteria), protects your heart, balances blood sugar levels and reduces the risk of colon cancer and diabetes In type 2, the nutrients are close to long. PR push for a long time. In fact, word on the street is that fiber is poised to become one of the biggest trends in health and wellness by 2025.
But sadly, 91% of us don’t eat enough fiber. This is not new data, but it is a topic that needs more attention. Earlier this year Professor Tim Spector championed the cause, with the British Dietetic Association backing him – the statistics at the center of its #FibreFebruary campaign? The average fiber intake in the UK is 18g, which is below the RDA of 30g. We are in a fiber crisis.
But let’s back up a bit.
What is fiber?
Fiber is a carbohydrate that we don’t digest or absorb because we don’t have the right enzymes.
Unlike other carbohydrates (which are absorbed in the small intestine), fiber passes through the intestines, ending up in the large intestine where it is broken down by intestinal bacteria. These smart microbes not only use fiber for energy, but they also unlock fiber products that can stimulate your gut and brain. And the list of reasons to find so many things difficult does not end there.
Why do we need fiber? Why is fiber important?
Recent studies link fiber to helping maintain a healthy weight. Research shows that when fiber intake is increased, weight and body fat tend to decrease. Although the mechanisms are not entirely clear, fiber takes longer to digest and helps you feel fuller for longer.
However, despite being said to be a life-saving nutrient (with an increase of 10g of fibre, studies show a 10% risk drop for any cause of death), all age groups in the UK missed the invitation.
Why? Yes, there are those of us who return to low-carb diets like pessimists, the constant rise of mass-produced foods is a blind spot for many. But it’s also about food writing.
Given how difficult it can be to determine how much fiber is in your diet, a target of 30g is usually an amount that nutritionists understand.
What happens when you don’t eat enough fiber?
Obviously, not eating enough fiber can have negative effects on your microbiome and your overall health. Without fiber, your gut bacteria can’t fight excess inflammation, provide energy, or regulate your blood sugar levels or mood.
Physically, without enough fiber, you are more likely to feel bloated, and feel sluggish and tired.
How can I eat more fiber?
The good news is that getting more fiber in your diet is easier than you think. Getting that magic three-oh can be achieved with five to eight portions of fruit and vegetables, including starchy foods in your main diet and prioritizing fiber-rich snacks such as seeds , nuts and dried fruit. So, if you focus on getting your five a day and making most of your grains a variety, you’ll be on your way.
3 ways to eat more foods that are high in fiber
1. Combine in multiple batches
Throw a handful of lentils or cooked peas into a salad or curry for an easy fiber boost. Half a tin contains 6-7g.
2. Sprinkle with seed power
Add a handful of chia, flax or mixed seeds to porridge or yogurt and get an extra 3-7g of fiber.
3. Up your bread game
Swap two slices of white bread (2g of fiber) for two slices of wholemeal (5g) or rye bread (7g).
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