Eating fibre can improve health, lengthen lifespans, and even protect our brains. Yet many of us are still coming up short on this "essential nutrient".
A diet high in wholegrains, fruits, pulses, nuts and seeds – all of which are full of fibre – can have huge benefits for both our bodies and our brains.
Emerging research shows fibre supercharges the microbiome and influences the gut-brain axis, which is the communication channel that runs between the gut and the brain; slowing down symptoms of cognitive decline.
Increasing fibre intake is one of the most impactful dietary changes for cognitive health, says Karen Scott, professor of gut microbiology at the Rowett Institute, University of Aberdeen. Alternatively, a fibre deficit has been found to be a leading dietary risk factor for ill health.
Yet many of us aren't eating enough. In the US, about 97% of men and 90% of women do not eat enough fibre. Most eat less than half the recommended daily amount. In the UK, over 90% of UK adults fall short, with many other countries showing similar deficiencies.
So why exactly is fibre so beneficial, and how can we eat more of it?
Gut feeling: How fibre functions
Fibre is a carbohydrate that can't be easily broken down by the digestive enzymes. Most therefore passes through the gut largely unchanged.
It increases the size of stools. It keeps us feeling fuller for longer and, as we digest it slowly, it leads to a more gradual rise in blood sugar levels. Those who eat more wholegrains per day have been shown to have a lower BMI and less belly fat than those who eat refined grains.
A diet high in fibre can also help lengthen a lifespan and should therefore be considered an essential nutrient, says John Cummings, emeritus professor of experimental gastroenterology at the University of Dundee
