“Mind the gap!”
No, we’re not talking about hopping on and off trains, we’re talking about a gap that is MUCH wider…
The UK has a fibre gap, and it’s putting a strain on our health.
Fibre is a relatively overlooked nutrient. Often taking a backseat behind the latest nutrient trends (magnesium for sleep, collagen for skin health etc.).
We know that fibre can help to keep us 'regular' and has links to digestion. But the role it plays in our overall well-being is often wildly underestimated.
Below we explore why there’s a fibre gap here in the UK, how it could be affecting your health (from mental health to immunity) and simple steps to help you improve your relationship with fibre.
What is the UK fibre gap?
The UK has recommended dietary allowances (often known as RDAs) for specific nutrients.
From Vitamin A to zinc, there’s an optimum daily target for the average person, which may vary slightly depending on age, gender and a few other factors.
Adults should be eating 30g of fibre every day. But only 9% of us are meeting this target — this difference is known as “the UK fibre gap”.
Why is fibre missing from the average UK diet?
Over the last several decades, our eating habits have shifted and are now hugely affected by advertising, awareness and convenience…
Convenience culture
Our busy lifestyles leave us feeling like we lack the time to prepare a meal from scratch. So we look for quick options, which often come in the form of pre-made, processed foods. Ready-made sauces, pasta pots etc, can save time, but they’re usually highly refined, meaning they may have a low fibre content.
Processed food
In processed foods, whole ingredients (filled with fibre) are generally replaced with ultra-processed ingredients, plus lab-created artificial flavours, preservatives and more.
Food advertising
An issue with many food companies is that their products aren’t made to nourish. Large brands capture our attention with clever ads to boost their profits, but they provide us with a product that provides little nourishment.
Plus, the health awareness of reducing our sugar, fat and salt intake means we tend to favour these selling points when shopping, without prioritising the nutrients we DO need.
Sensory profile
Taste and mouth feel can have a huge influence on the type of foods we prefer. Many people may prefer white bread over wholegrain, and often eating enough fibre comes down to making high-fibre meals that we actually enjoy eating!
Awareness
Only 1 in 3 people know the UK’s fibre RDA of 30g. So many of us plan meals and go shopping without fibre in mind — especially if we have other priorities, like pricing, a low-fat diet or maybe a condition like IBS to contend with.
So how is the fibre gap affecting us?
The role of fibre in your health
In day-to-day life: A lack of fibre can show up in day-to-day life. Bloating, tiredness, slow digestion and irregular bowel movements are symptoms that may point towards a fibre deficiency.
Fibre plays a crucial role in our digestive system. It keeps us regular, which can help us to remove toxins from the body but also prevent constipation which can lead to damage in the gut.
A lack of fibre long term: Studies are now linking low-fibre diets to numerous health concerns, including the alarming rise in colon cancer in younger people because of damage to the gut wall. With over 70% of our immune system located in the gut, it’s definitely a part of our body that needs nurturing.
But one role of fibre, only discovered in the last few decades, is the importance it has to our gut microbiome.
A high-fibre diet helps our gut microbiome thrive. And these tiny microbes are linked to some surprising functions in our body — including immunity.
Related Read | The Amazing Functions of the Gut Microbiome
Fibre and gut health: a vital connection
There’s a particular type of fibre that we don't actually digest, but our gut microbiome needs...
Prebiotic fibre is a type of dietary fibre that fuels the beneficial gut bacteria and supports a healthy gut microbiome.
A healthy gut microbiome can:
- Boost nutrient absorption
- Strengthen the immune system
- Reduce the risk of serious disease
- Protect the gut lining
- Produce beneficial compounds (like SCFAs) which help to strengthen gut health
Related Read | The Gut-Brain Axis: The Gut Microbiome and Wellbeing
Overcoming barriers: fibre tips for busy lifestyles
Here are some tips to help you add more fibre into your life...
- Read food labels and find the fibre content!
- Choose wholegrain options, like bread, pasta, flour etc.
- Add more high-fibre veg into your meals
- Make sure your diet contains prebiotic fibre
- Drink your fibre, with Jamu Wild Water
Simple steps for lasting change…
Here are some more useful reads on how to improve your relationship with your gut. They each contain actionable steps that can help you prioritise fibre in your diet and improve your health long-term.
10 High Fibre Swaps To Make This Year
How Prebiotics And Fibre Support Your Immune System
