The Nutrient Linked To Lower Cancer, Heart Disease, And Dementia Risk

Fruit and veggiesI’m not sure whether it’s just my social media feed, but every third food video I watch seems to focus on protein. The nutrient, which helps to build and repair your muscles, is indeed key to your health. But the reality is that while some older people may be in genuine need of a protein boost, the rest of us are likely overdoing it. What 90% of us fail to eat enough of, meanwhile, is fibre, which the NHS says adults should eat 30g of a day.Most of us hover at a paltry 20g a day, however, or two-thirds of the recommendation.Hailed as “lifesaving” by the BBC, the nutrient can help everything from your guts to your brain. Here are some of its (many) benefits: Fibre has been linked to a lower dementia and cancer risk Fibre, a type of carbohydrate, is key to heart, brain, and bowel health. A 2022 paper found that participants who ate more fibre (20g or more) were less likely to develop dementia over a 20-year period than those who ate the least (a meagre 8g a day on average).This was only a correlation and not a causal link, but researchers think the association might be because fibre helps to keep blood pressure at a healthy level, which reduces the risk of developing vascular dementia. Additionally, bowel cancer is becoming more common among younger people around the world. Eating enough soluble (dissolves in water) and insoluble (does not dissolve in water) fibre can help to lower your risk of bowel cancer, researchers say.Cancer Research UK states that this is because it increases the frequency of your bowel movements and helps to produce a substance called butyrate in the gut, which keeps your bowel cells healthy.How can I eat more fibre?Focusing on whole-grain versions of your favourite foods (like bread, rice, and pasta) can help, the NHS says. Or simply eating the whole grain as-is (think bulgur wheat, oats, and even popcorn and breakfast wheat biscuits) can be a huge fibre boost too.Additionally, eating more fruits, legumes, and vegetables (like pears, lentils, peas, beans, apples, and potatoes) will provide both fibre and vitamins. Skin on is best.Nuts and seeds (like chia seeds and almonds) pack a lot of fibre as well.The NHS has shared some sample breakfast, lunch, dinner, and snack recipes to help you reach your fibre goal. And we have shared how to get 24g of fibre before your dinner even begins, too.Related...I Make This Breakfast And Lunch On Loop To Get 24g Fibre Before DinnerThis £2 'Marry Me' Butter Bean Recipe Takes 15 Minutes And Contains Almost A Third Of Your Daily FibreThese Overnight Chia Oats Contain Half Your Daily Fibre And Taste Like Chocolate Pudding

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