COVER Transform your health

Did you know that just by eating more fibre you could lose weigh, improve your digestion and live longer? Lizzy Dening explains how...

One study found that women eating a high-fibre diet had an almost 25 per cent lower risk of heart disease than those with a low-fibre diet

People with digestive ailments, such as Crohn’s disease or irritable bowel syndrome, are advised to consult their GP before changing diet

In the quest to feel healthier now and maintain it as you get older, it’s possible that you’re neglecting one humble, but crucial factor: fibre. It might not seem the most exciting of topics, but the statistics are certainly headline-worthy. Getting enough fibre can actually cut your risk of early death by up to a third, as well as lowering by up to a quarter your likelihood of a heart attack, stroke, Type 2 diabetes or bowel cancer.

Why does fibre matter?

A whopping 91 per cent of adults in the UK aren’t getting their recommended 25-30g each day, but topping up your levels can have a huge impact on your overall health – from your digestion to your weight.

“Firstly, fibre helps keeps your bowels healthy, as it provides bulk for stools to help keep things moving. Secondly, it feeds your beneficial gut bacteria. Thirdly, as it keeps you feeling fuller for longer while being found in foods that are naturally lower in calories, it can be really helpful with weight management,” says nutritional therapist Anna Mapson (goodnessmenutrition.com).

And as we get older, it becomes even more important. “Your digestive system may slow down as you age, and you could end up eating less as well. Fibre can help in both cases, as it provides bulk to help stimulate your digestive system,” says

Anna. “Alternatively if you’re moving less but eating the same amount as when you were younger, you might put on weight, so a diet high in fibre can keep you feeling full while helping you manage your weight.”

Some of the best sources of fibre include fruit, veg, pulses and legumes, wholegrain or wholewheat carbohydrates (such as cereal, bread, pasta), grains such as barley and rye, oats, nuts and seeds.

“Most women are only eating around 18g per day, and need to be aiming for 25-30g. A piece of fruit is around 4-5g, so adding one extra vegetable or piece of fruit to every meal, or even just an apple a day, can make a difference,” says Anna. Just one quick note of caution. If your current daily levels are quite low, Anna recommends building up slowly to avoid side effects, such as bloating and wind. Make these changes gradually and you should notice some immediate, as well as long-term, benefits.