In recent months, it has been predicted the underrated nutrient, fibre, is finally going to get its long awaited and hopefully long-lasting moment within the spotlight.
Despite the importance of dietary fibre and the significant gap between recommended intake and average intake, fibre has remained in the wings whilst protein has taken centre stage within the public eye for many years – even though the average daily consumption of protein by the British public is well within the recommended daily amounts.
Comparison of Google searches for Protein (Red) and Dietary Fibre (Blue) since 2021
In 2015, the Government increased the recommended dietary fibre intake from 24g per day to 30g per day in line with recommendations from the Scientific Advisory Committee on Nutrition (SACN) with aims to increase fibre intake. However, despite this action, there has been a minimal increase in the consumption of dietary fibre by the British public and the gap between recommended and average daily consumption within the UK has grown.
The distinct lack of fibre within the UK diet is of particular concern as increased fibre intake comes with a myriad of health benefits.
Healthy weight maintenance
Due to the slow digestion of fibre compared to other nutrients, elevated consumption of fibre can prolong satiety and reduce feelings of hunger supporting weight loss; especially fibres which are also high in protein such as oats, legumes and pulses.
Type 2 Diabetes
High fibre foods (as mentioned) are digested slower leading to a slower release of glucose into the blood stream and a lower postprandial glycaemic response. This can reduce the risk of developing type 2 diabetes and is also beneficial in managing type 2 diabetes.
Gut-Microbiome
Within the gut microbiota, bacteria ferment dietary fibre, releasing beneficial metabolites including short chain fatty acids. Diet and the consumption of fibre play a vital role in ensuring the health of gut bacteria and directly influence the gut microbiome architecture – differing bacteria produce differing metabolites which have differing influences within the body.
Alterations within the gut microbiome due to reductions in fibre intake have been associated with many conditions including but not limited to: cancers, obesity, metabolic disease, cardiovascular disease, diabetes and cognitive dysfunction.
The gut microbiome also possesses a bidirectional pathway with the brain known as the gut brain axis. Changes within the presence of certain gut bacteria can alter signals passed along this pathway to the brain and may play a role in conditions such as depression and anxiety.
Specific bacteria within the gut also possess the ability to metabolise or produce certain hormones, supporting hormonal regulation and in cases of gut dysbiosis, may contribute to hormonal dysfunction.
Polycystic Ovary Syndrome (PCOS)
It has been observed that individuals with PCOS may consume significantly lower dietary fibre compared to individuals without PCOS. Due to the multiple benefits highlighted above (slower digestion, lower glycaemic response and hormonal regulation) increased fibre intake can be beneficial in managing PCOS by supporting weight loss and reducing the risk of insulin resistance.
Cardiovascular Health
A diet high in fibre is beneficial for cardiovascular health and can reduce the risk of heart disease, stroke, heart attacks and diabetes. Soluble fibre can limit the absorption of low density lipoprotein (LDL) cholesterol; this form of cholesterol is responsible for the formation of plaques within the blood vessels which leads to hypertension and heart disease. Another risk factor of cardiovascular disease is being overweight; fibre is a beneficial nutrient in weight management further reducing the risk of cardiovascular disease.
Cancer
A high fibre diet has been linked to reduced risk of certain cancers; notably bowel cancer. Due to fibres impact on stool formation (making the stool bulkier) and easing stool movement, potential carcinogens present within the stool spend less time in contact with the bowl reducing exposure to harmful substances. In addition, the influence fibre has on gut bacteria supports a thriving microbiome – bacteria can release beneficial metabolites which contribute to a healthy bowel.
Reasons and solutions
Cost
The cost of produce (especially fruit which is typically more expensive than vegetables) has a direct impact on how much fibre the British public is consuming. With the current price of fuel, it is predicted that there will be a further price increase in produce over the coming months.
In 2023/2024 a shocking 7.5 million or 11% of the UK population were experiencing food poverty and 2.8 million people had used a food bank within the last 12 months. Individuals experiencing food insecurity are more likely to consume lower than the recommended amount of fruit and vegetables daily resulting in a lower daily intake of fibre and a failure to meet the 30g recommendation.
The Alexandra Rose Charity trialled a fruit and vegetable prescription programme within 2 London Boroughs which supported individuals at risk of food poverty. Vouchers were provided to be used for purchasing fruit and vegetables over an 8-month period; the results were remarkable, with significant increases in achieving daily fruit and vegetable consumption, improved physical and mental health and reductions in blood pressure. Given the success of this fruit and vegetable voucher provision, this could be a national strategy for improving fibre consumption within the UK.
Convenience
Convenience foods such as ready meals have become a staple within the British food system with 41% of individuals reporting consuming a ready meal once a week and 18% twice a week. Despite the ready meals’ long standing position within the food system, these meals are often lacking in key nutrients that provide health benefits – including fibre with 71% of ready meals being low in fibre.
One way the fibre gap could be minimised is by improving the nutritional content of ready meals by introducing more high fibre products such as brown rice, legumes and pulses as well as vegetables. Nudges may also be beneficial to increase uptake of higher fibre ready meals by designing packaging for high fibre ready meals to be more aesthetically appealing and clearer front of package labelling of nutritional benefits.
M&S are leading the way in improving the nutritional quality and visibility of convenience ready meals with their Eat Well flower displayed clearly on front of packaging, as well as clear nutritional claims. The Eat Well certification is only given to products which meet the standard set by the nutritionists at M&S and is endorsed by the British Nutrition Foundation. It is key that other supermarkets follow M&S in improving ready meal quality and its promotion to enable greater accessibility to more nutritionally rich convenience food.
Labelling and Awareness of requirements
Most prepackaged foods include back of labelling for nutrients including fibre however, not all do and foods such as fruits and vegetables (which are great sources of fibre) often have no nutritional labelling. In addition, labelling for fibre is mainly situated on the back of packaging and many consumers will be unaware of how much fibre is in a product or how much they are consuming due to lack of clear labelling.
Reports have shown that only 7% of the UK population are aware of the government recommendation of 30g of fibre daily. Moreover, there is a distinct lack of knowledge of the health benefits fibre provides with 35% being unaware of digestive health benefits, 50.5% unaware of the reduced risk of bowel cancer and 65% unaware of the reduced risk of cardiovascular disease and type 2 diabetes.
It is evident that clearer nutritional labelling and better awareness of the government guidelines and the health benefits associated with fibre is desperately needed within the UK. Introducing front of pack labelling, with the exact amount of fibre per portion as well as the recommended daily fibre intake, could be beneficial in conveying clearly to the consumer their requirements and how certain food items can support them. Providing posters or signage with the health benefits of fibre in sections of supermarkets with high fibre products (Fruit and Vegetable aisle, tinned beans and vegetables) can educate consumers and nudge individuals to purchase higher fibre products.
Food Allergies, Intolerances and Conditions
Fibre intake also needs to be considered at the individual level and how personal circumstances can influence whether the recommendation is met. When food allergies or other conditions which require dietary intervention are introduced into the fibre gap conversation, it provides an additional nuance. There are several conditions in which there is an added barrier to achieving the 30g daily recommended fibre intake including but not limited to coeliac disease, irritable bowel syndrome (IBS) and legume and pulse allergies.
Coeliac disease impacts roughly 1% of the UK population, just under 700,000 people. Those with coeliac disease must adhere to a strict gluten-free diet which includes the removal of several high fibre cereals: wheat, barley and rye. Assessments have found that gluten-free products contain significantly lower levels of fibre compared to their gluten containing counterparts – increasing the risk of not achieving the 30g daily recommendation.
IBS is estimated to impact 5-20% of the UK population and can be managed through dietary intervention. In some cases, it has been reported that increases in fibre can worsen symptoms of IBS and in other cases can be used to improve IBS – this is often heavily dependent on the type of fibre introduced into the diet.
There has been a steady rise in the prevalence of legume and pulse allergies in the UK however, it is currently uncertain how many individuals are currently diagnosed with this allergy. Legumes and pulses are not only an excellent source of fibre but are also relatively inexpensive, high in protein and have a long storage life. As a result, individuals suffering from legume and pulse allergies may struggle more than individuals who do not require dietary intervention to achieve the daily fibre recommendation.
In all of these cases it is vital that nutritionists and dieticians work with patients with any condition which may further impact fibre intake to ensure patients are supported and informed on how safely to increase their fibre intake to meet government recommendations.
Published by Abi Brumpton – Nutritionist at AVE
