Doctor highlights good foods that help ‘soak up bad cholesterol’

Dr Emily Leeming says we are consuming ‘only about 60 per cent of the essential nutrient for heart health, blood sugar balance and gut health

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A health expert has called on Brits to boost their consumption of a particular nutrient renowned for lowering cholesterol, managing blood sugar, and keeping you feeling fuller for longer. According to the National Diet and Nutrition Survey, more than 90 per cent of adults in the UK aren’t getting enough fibre.

Dr Emily Leeming, a scientist, dietician and author, describes it as the ‘forgotten nutrient’, observing that the average British person consumes just around 60 per cent of the recommended daily intake. The NHS highlights that a diet rich in fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer, reports Surrey Live.

Yet, targeting roughly 30g daily can help maintain a healthy, balanced diet. To put this into context, half a cup of porridge oats delivers 9g of fibre, while two carrots provide 6g. An apple offers approximately 5g, and a pear adds 6g.

Dr Leeming explained: “We’re missing about 40 per cent of that recommended 30 grammes of fibre that we need a day.”

She went on to stress the significance of this neglected nutrient: “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 fibre matters

Fibre is a plant-based carbohydrate found in foods such as wholegrains and vegetables, commonly referred to as roughage. It’s essential for keeping your digestive system working properly.

By feeding the good bacteria in the large intestine, it helps create a varied and healthy microbiome (the community of gut bacteria). This can reduce inflammation in the intestines while potentially lowering the risk of both diverticulitis and bowel cancer, reports the Express.

Studies show that eating fibre-rich foods can support weight management by keeping you feeling fuller for longer. Choosing high-fibre options increases satiety, while a diet rich in fibre can improve digestion and prevent constipation.

Research indicates that people who eat more fibre typically have lower body weight, reduced blood pressure and lower cholesterol levels – all positive factors for heart health. Fibre-rich foods also help control blood sugar levels, as they don’t trigger the same sharp spikes as their low-fibre equivalents.

Different types of fibre

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:

• oats
• barley
• pulses (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 grain
• vegetables
• the seeds and skin of fruits

How can I eat more fibre?

To boost your fibre consumption, you could: 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.”

According to the NHS, children require lower amounts of fibre in their diet. Those between the ages of 2 and 5 should consume approximately 15g of fibre daily. Children aged 5 to 11 require around 20g, while those aged 11 to 16 need roughly 25g per day.