The doctor has urged people to add the “missing” item to their dietHoward Lloyd Regional content editor and Sophie Buchan Money and Lifestyle Writer
13:25, 26 Jan 2026
According to experts, these could help lower cholesterol levels(Image: Getty)
A GP has urged people to boost their intake of a vital nutrient that can slash cholesterol, stabilise blood sugar levels and keep you feeling satisfied for extended periods. More than 90 per cent of UK adults fall short of consuming adequate fibre, data from the National Diet and Nutrition Survey reveals.
Dr Emily Leeming, a researcher, dietician and writer, branded it the ‘forgotten nutrient‘, revealing that the typical Brit manages only approximately 60 per cent of the recommended daily intake. According to the NHS, a fibre-rich diet is linked to reduced risks of heart disease, stroke, type 2 diabetes and bowel cancer.
People should target roughly 30g daily to maintain a wholesome, well-balanced diet. For perspective, half a cup of porridge oats contains 9g of fibre, whilst two carrots provide 6g. A single apple offers around 5g, whereas a pear delivers 6g.
Studies have revealed that people who consume more fibre have a lower body weight(Image: Kmatta via Getty Images)
Dr Leeming explained: “We’re missing about 40 per cent of that recommended 30 grammes of fibre that we need a day. This forgotten nutrient that we need to be paying attention to.
“It helps with your heart health, it helps to soak up bad cholesterol for that to be removed from your body as waste, it helps to balance your blood sugar levels, giving you longer-lasting energy, so it’s not only just helping with your gut microbiome, it’s having many other benefits in your body too.”
Why we need fibre
Fibre, a plant-based carbohydrate found in foods like wholegrains and vegetables, is often referred to as roughage. It’s crucial for the proper functioning of your gut. It nourishes the beneficial bacteria in the large intestine, promoting a diverse and healthy microbiome (variety of gut bacteria), reports Surrey Live.
This can help to mitigate intestinal inflammation and also decrease your risk of both diverticulitis and colon cancer. Research indicates that consuming fibre-rich foods can help you maintain a healthy weight by keeping you satiated. Opting for fibrous foods also helps us feel fuller, while a diet abundant in fibre can aid digestion and prevent constipation.
Studies have revealed that people who consume more fibre have a lower body weight, reduced blood pressure and decreased cholesterol – fantastic for your heart health. Foods rich in fibre also regulate your blood sugar levels as they don’t cause as much of a spike in your blood as low-fibre alternatives.
Different types of fibreContent cannot be displayed without consent
Heart UK explains that you may have come across the terms ‘soluble fibre’ and ‘insoluble fibre’. These phrases are frequently used to categorise the different types of fibre in our diets.
Soluble fibre absorbs water in the gut. It’s found in:
oatsbarleypulses (such as beans, peas and lentils)some fruits and vegetables.
Insoluble fibres do not dissolve in water. They are primarily found in:
wholegrains, especially the bran part of the grainvegetablesthe seeds and skin of fruitsHow can I eat more fibre?
To boost your fibre consumption, you could:
Choose a higher-fibre breakfast cereal such as porridge, plain wholewheat biscuits (like Weetabix), or plain shredded whole grain, like Shredded wheat.Go for wholemeal or granary breads, or choose wholegrains like wholewheat pasta, bulgur wheat or brown rice.Go for potatoes with their skins on, such as a baked potato or boiled new potatoesAdd pulses like beans, lentils or chickpeas to stews, curries, and salads.Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries.For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes, and unsalted nuts or seeds.
Dr Leeming concluded: “When I talk about fibre, the key foods that I really want to talk about are what I call the BGBGs.
“That’s beans, greens, berries, grains, and nuts and seeds. What might surprise people is that the highest-fibre foods are whole grains, nuts and seeds, and beans – much more so than most fruits and vegetables, which I think is quite counter-intuitive for some people.”
The NHS states the amount of fibre needed is lower for children. Those aged 2 to 5 years old need about 15g of fibre a day. Meanwhile, 5 to 11-year-olds need about 20g and 11 to 16-year-olds need about 25g.