'Forgotten' nutrient can 'soak up bad cholesterol', doctor reveals

Porridge oats are a great source of this underrated nutrient
-Credit:Tim Graham/Getty Images


One particular nutrient can cut cholesterol, balance your blood sugar levels, and help you feel full for longer, according to a doctor. It is the 'forgotten nutrient', and the average Brit only consumes around 60 per cent of the recommended daily amount, according to Dr Emily Leeming, a scientist, dietician and author.

More than 90 per cent of adults in the UK do not eat enough fibre, according to the National Diet and Nutrition Survey. Plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer, says the NHS, and adults should aim for around 30g a day as part of a balanced diet, reports Surrey Live.

Half a cup of porridge oats has 9g of fibre in it, while two carrots have 6g. One apple has around 5g, while a pear has 6g. Dr Leeming said: "We're missing about 40 per cent of that recommended 30 grams of fibre that we need a day.

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"It helps with your heart health, it helps to soak up bad cholesterol for that to be removed from your body as waste, it helps to balance your blood sugar levels, giving you longer lasting energy, so it's not only just helping with your gut mircobiome, it's having many other benefits in your body too."

Adults need around 30g of fibre a day to follow a balanced diet
Adults need around 30g of fibre a day to follow a balanced diet -Credit:Tim Graham/Getty Images

Why we need fibre

Fibre is essential for your gut to work properly. This plant-based carbohydrate is found in foods such as wholegrains and vegetables, which is commonly referred to as roughage.

Fibre feeds good bacteria in your large intestine, which helps you to have a diverse and healthy microbiome (which is your range of gut bacteria). A healthy microbiome helps reduce intestinal inflammation and can also lower your risk of both diverticulitis and colon cancer.

Eating fibre-rich foods can help you sustain a healthy weight by keeping you feeling full, according to research, and a fibre-rich diet can help digestion and prevent constipation.

This super nutrient is also great for heart health. People who eat more fibre have a lower body weight, lower blood pressure and lower cholesterol, according to studies.

Foods containing a lot of fibre control your blood sugar levels as they do not spike in your blood as much as low-fibre foods.

The skins of fruits are another great source of fibre
The skins of fruits are another great source of fibre -Credit:Michael Nguyen/NurPhoto via Getty Images

Different types of fibre

You may have heard of the terms ‘soluble fibre’ and ‘insoluble fibre’, which describe the different types of fibre in our diets.

Soluble fibre absorbs water in the gut. It’s found in oats, barley, pulses (such as beans, peas and lentils), and some fruits and vegetables.

Insoluble fibres are not soluble in water. They are mainly found in wholegrains, especially the bran part of the grain, vegetables, the seeds and skin of fruits.

How can I eat more fibre?

To increase your fibre intake you could:

  • Choose a higher-fibre breakfast cereal such as porridge, plain wholewheat biscuits (like Weetabix), or plain shredded whole grain, like Shredded wheat.

  • Go for wholemeal or granary breads, or choose wholegrains like wholewheat pasta, bulgur wheat or brown rice.

  • Go for potatoes with their skins on, such as a baked potato or boiled new potatoes

  • Add pulses like beans, lentils or chickpeas to stews, curries, and salads.

  • Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries.

  • For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes, and unsalted nuts or seeds.

Dr Leeming concluded: "When I talk about fibre, the key foods that I really want to talk about are what I call the BGBGs.

"That's beans, greens, berries, grains, and nuts and seeds. What might surprise people is that the highest-fibre foods are whole grains, nuts and seeds, and beans - much more so than most fruits and vegetables, which I think is quite counter-intuitive for some people."

Eating enough fibre is important to reap this range of health benefits.

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