There consumption Daily fiber has declined over the centuries, despite their essential role in ensuring the proper functioning of our body. During a recent podcast interview “Diary of a CEO”, Dr. Tim Spector, a leading British physician and epidemiologist specializing in the gut microbiota, highlighted this gap. To remedy this, he draws attention to a food capable of allowing us to achieve the recommended daily amount of fiber: nuts.
“Only one in 20 people consume enough fiber to maintain good health”
Dr. Spector emphasizes that: “Unlike protein, where 95% of people consume enough, 95% of the population suffers from a fiber deficiency. We believe that only one in 20 people consume enough to maintain good health.” The doctor specifies that fiber is the part of carbohydrates that is not quickly broken down or absorbed by the digestive system. They reach the deeper parts of the system, interact with gut microbes and require slower digestion lower in the system. He emphasizes that fibers are “food for your gut microbes”.
“Increasing fiber consumption could reduce the risk of death by 30%”
To improve our health, Dr. Spector recommends avoiding ultra-processed foods and favoring consumption regular of a variety of 30 plant-based foods every week, in particular to increase our intake of dietary fiber. It advises that average fiber consumption in the UK is currently insufficient, averaging around 20 grams per day. In France, the average fiber consumption of the adult population is 17.5 g/day (18.9 g in men and 16.1 g in women).
It would actually be enough to increase this intake by a quarter, or around five additional grams per day (the equivalent of a handful of nut or seeds) to reduce your risk of early death by 14 to 15%. By consuming two handfuls of nuts a day, you might even reduce this risk by up to 30%. In addition, the doctor emphasizes that an increase in fiber consumption can contribute to reduce the risk of cancer.
Fiber may work against type 2 diabetes and heart disease
Dr. Spector explains that fiber-rich foods were formerly commonly referred to as “rough products” and were primarily seen as agents “cleaners” for the body, responsible for eliminating toxins. However, their role is much more essential for our health: they also help us in the prevention of certain pathologies, such as type 2 diabetes and cardiovascular diseases. In addition, fiber also helps increase stool volume, prevents the constipationwhile naturally regulating intestinal transit.
The doctor concludes by emphasizing the fact that fibers often constitute “the forgotten element of our diet” and that it is essential to give it the attention it deserves.
Sources:
The Food Doctor: 6 Food Lies Everyone Still Believes! (The Diary Of A CEO)
