Low wholegrain consumption is now considered the leading risk factor for diet-related ill health, surpassing excessive salt, sugar, or fat intake. Wholegrains are rich in essential nutrients like B vitamins, folic acid, omega-3 fats, protein, antioxidants, and fibre—a vital yet often overlooked nutrient.
Despite its numerous health benefits, including improved gut health and reduced risks of heart disease, stroke, type 2 diabetes, and colon cancer, global fibre consumption remains significantly below recommended levels. Most adults need 30g of fibre daily, but average intake falls short.
Fibre, found in wholegrains, fruits, vegetables, nuts, seeds, and legumes, travels through the gut largely undigested, aiding in regular bowel movements and contributing to a healthy gut microbiome. Research shows that increasing daily fibre intake by just 7g can lower the risk of noncommunicable diseases by up to 9 percent.
Despite all the advantages, fibre often carries a negative reputation, being associated with blandness, bloating, and flatulence. Moreover, modern diets high in salt, sugar, and fat lack fibre-rich foods. Public awareness of fibre's benefits beyond bowel health remains low, creating barriers to increasing intake.
Simple ways to reach 30g of fibre daily
Base meals on wholegrains and skin-on potatoes. Aim for at least eight portions of vegetables and fruits daily. Choose high-fibre snacks like nuts, seeds, or wholegrain crackers. Replace white bread, pasta, and rice with wholemeal or legume-based options.
Moreover, include pulses like lentils and chickpeas in meals. Opt for fresh, frozen, or tinned fruits and vegetables. Keep fruit and vegetable skins on when possible. Use herbs, spices, and seeds liberally in cooking. Swap sugary snacks for dried fruit, popcorn, or dark chocolate.
Gradually increasing fibre intake and staying hydrated can minimize discomfort. While achieving the 30g target may require effort, the health benefits make it a worthwhile goal.
Source: The Guardian
Bd-pratidin English/Fariha Nowshin Chinika
