In my opinion fibre is an unspoken hero and is central to many of our health issues today…
In my last post I imparted information from the new UK health recommendations, based on scientific evidence from the Scientific Advisory Committee on Nutrition (SACN). The last post was focused on carbohydrates and free sugars, therefore as promised this post will describe not only the importance of fibre but also how we can achieve the recommendations.
The official definition of dietary fibre within Europe has been recently adapted to incorporate further types of fibre within foods. If you would like further information please visit British Nutrition Foundation (BNF), online (see references for link).
The science is strong in terms of dietary fibre, and we now know that increasing fibre reduces heart disease and related problems, incidence of stroke, colorectal cancer and type 2 diabetes. I am sure that you are aware that these diseases are huge killers in the UK, hence the importance of these recommendations. Moreover, a low fibre intake is associated with constipation and gut issues, with a high fibre diet supporting the reduction of cholesterol and being overweight.
A familiar story…
Health professionals appreciate the challenge, as the 30g a day adult guidance is not reflected in the average UK diet. Achieving this will require a change of diet for many of us. In my unwavering opinion it is time for us to wake up and view the statistics of disease and unnecessary pain that so many are going through, which is for the most part related to our diet.
Forgive my tangent here, but I think this may be familiar to many of you. I was sitting waiting for a friend in a public area and overheard a conversation (as one does) between a poor suffering lady and her companion. This lady was listing all of her problems that were auto immune and heart issues, and so it went on. The symptoms were being relayed as a matter of fact, that these were part of growing older. I felt so sad for her - this is not right, we do not have to suffer. There needs to be a revolution of change! Food is medicine, how will you incorporate this into your life and that of your close ones?
Dietary fibre recommendations
Fibre intake should be approximate 15g per day for age 2 to 5 years, 20g per day - 5 to 11 years, 25 g per day - 11 to 16 years and 30g for 16 years and above (these figures are based on the european definition of fibre - Association of official analytical chemists - for more information see references).
Why is low carb an issue?
The low carbohydrate, high fat diet has been found to be extremely effective in weight loss in the short term, particularly in morbidly obese individuals, however in the long term there are health risks to be considered. This is due to a low carbohydrate diet generally comprising of a minimal amount of foods which contain fibre. As discussed in former paragraphs, this increases the risk of many health issues over the long term.
How can I increase my fibre and meet these recommendations?
In meeting these recommendations a person will reduce their risk of the health problems as noted above, with many other benefits such as increased energy, clear skin and more. The following are ways to achieve a high fibre diet in a healthy way. If you would like further guidance and a way to incorporate healthy habits for life please go to www.passionatenutrition.co.uk .
- an average daily consumption of 8 portions of fruits and vegetables
- consume more fruits and vegetables in a daily smoothie - use more veggies/berries than other fruits (www.passionatenutrtion.co.uk)
- consume sweet potatoes with skins
- choose wholemeal options for breads or pasta
- oats are an excellent source of fibre - include a few times a week
- make your meals from scratch including vegetables e.g. chilli, soups, curries e.t.c.
- include nuts and seeds as a daily snack or added to smoothies, salads e.t.c.
I hope this will help you increase your fibre intake and live a long healthy life! As always if you have any questions please comment or get in touch.
Love and health
Kelly x
References
- http://www.nutrition.org.uk/nutritionscience/nutrients/dietary-fibre.html?start=3o
- The full SACN report is available at: https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/445503/SACN_Carbohydrates_and_Health.pdf
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