The simple food with a BIG impact on your health
You can’t have failed to notice more and more news about your microbiome – the range of microbes in your gut that number in the trillions!
That’s because these bacteria have such a strong influence on your health.
- They help break down what you eat into useable nutrients.
- They send signals to your brain saying ‘hungry’ or ‘full’, so they influence your weight.
- They affect your mood and stress level – via the gut/brain axis.
- They help regulate the level of inflammation in your gut and whether you develop conditions like IBS or even yeast infections.
- Critically, over 70% of your immune system is controlled in your gut.
What you eat helps decide the ratio of ‘good’ to ‘bad’ bacteria in your intestines – which is a major determinant of your long-term health.
Fibre is one of the most important types of food for a healthy microbiome
Trouble is that 93% of us do not get enough fibre in our diet.
Time to change – because fibre helps reduce cholesterol levels, heart attack and stroke risk, reduces blood sugar levels, reduces colon cancer risk, and helps achieve a healthy weight. So, here are our top 25 high fibre foods. I have listed them as grams of fibre per 100 grams of food.
You may be surprised at the fibre champ.
But if chia seeds are a step too far (and too expensive), on a cost per gram of fibre basis, baked beans and lentils are super-foods!
Top 25 fibre foods
How much fibre do you need?
For women it's about 25 grams (1 oz) a day, for men it’s about 35 grams (1.5 oz). The average adult consumes only about 18g ☹.
Eat more of the foods we've listed to boost your fibre intake.
The truth about wind
Here’s a bit of trivia. The average person breaks wind between 5 and 15 times a day - totalling some half to 1.5 litres of gas! But you can blame the bacteria which produce it – and carbonated drinks.
The reason it’s more than you probably realised is that most is odourless and some flatulence occurs at night. But it’s a sign your intestines are working properly.
This article was written by Colin Rose, a Senior Associate Member of the Royal Society of Medicine, who has been writing on science for 40 years.
You can read a lot more on how eating fibre, probiotics and fermented foods is one of the 10 ways to slow your rate of ageing, too, in Colin Rose's new book Delay Ageing – Healthy to 100. It explores the latest research that confirms that ageing is not caused by the accumulation of birthdays, it's caused by the accumulation of damage.