Fibre has suffered something of an image problem in recent years, associated as it is with such unglamorous things as bowel movements, bloating and the sort of breakfast cereals you’d find at the back of a kitchen cupboard, with a best before date that’s older than your first child.
Yes, it might not have the marketing appeal of protein, nor inspire the kind of tribal allegiance that the debate around carbs does – but, of all of the nutrients on your plate, fibre is perhaps the one that’s most worthy of your attention.
On average, British men are thought to fall short on this gut-loving nutrient by about 10g to 15g per day. But you’ll find that its benefits extend far beyond healthy digestion and appetite control.
According to a new study of 3,500 adults, published in the journal Nutritional Neuroscience, those who ate the most fibre also had the lowest risk of developing dementia – an affliction that’s likely to affect more than a million Brits by 2025.
One theory posited by the scientists is that, by altering the composition of your gut bacteria, eating more fibre might directly reduce inflammation in the brain; its role in rebalancing blood sugar, blood pressure and cholesterol likely also plays a part.
Notably, one type of fibre, called soluble fibre, was more closely linked with a reduced risk of dementia than the insoluble kind. Among your best sources? Black beans, avocado and sweet potato – in other words, superlative toppings for any meat-free taco.
Pick and choose from the ingredients below to meet your 10g-per-meal target. Hold the mezcal.
Just Roll With It
Guanajuato wraps are our choice for authenticity. Now pick your fillings.
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