Roughage, bulk, the stuff that ‘keeps you regular’; however you describe fibre, it’s one f-word you need to use every single day. Fibre is essential for everything from helping to maintain a healthy digestive system, to reducing the chances of cancer and heart disease. This often-overlooked macronutrient – which receives far less attention than the big-hitting proteins, carbs, and fats of this world – is found in plant-based foods. In fact, it’s the part of the plant that doesn’t get digested in your small intestine. “Instead, fibre makes its way to the large intestine or colon,” says Rob Hobson, head of nutrition at Healthspan – who adds that foods such as oats, peas, potatoes, beans, vegetables, nuts and seeds are all rich sources.
Hobson explains different fibres do different things: “Some swell to help the transit of waste through the gut; others can act as prebiotics, helping gut bacteria to flourish; and some have other benefits, such as binding with cholesterol to help remove it from the body.”
Eli Brecher, nutritionist and founder of Eli Brecher Nutrition, explains that we should be aiming for around 30 to 40 grams of fibre every day. The average intake in the UK, however, is around the 18g mark – despite the fact it’s not too hard to hit the recommended fibre figure. For context, one medium apple contains over 4 grams of fibre, a medium-sized baked potato contains a further 4 grams and 100g of boiled lentils contains 8 grams of the good stuff.
Not convinced? Here’s why you need it – and how to get more…
Fibre keeps you regular
This story is from the December 2022 edition of Men's Fitness UK.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber ? Sign In
This story is from the December 2022 edition of Men's Fitness UK.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber? Sign In
FULL STRETCH
Limber up for improved lifting performance with these targeted stretches
FIGHT FAT WITH CLEVER CARDIO
Cardiovascular exercise is in some ways the simplest form of fitness there is just jump ona bike, lace up your shoes or dive in and away you go. But if you want to use cardio as an effective fat loss tool, there’s a little more you need to know. Let us show you how to make the most of your sessions to maximise the burn
COOK UP A STORM
Unlock your inner chef with advice from some of the world's foremost food experts
Under the INFLUENCE
New research suggests social media has a negative impact on body image. So how can you navigate your feeds without comparing yourself to an unrealistic ideal?
SEE THE LIGHT
Red light therapy promises accelerated recovery and has become a key tool for | professional athletes looking to get back into action as soon as possible. But is it too good to be true?
TOP DRAWER
Whether you’re looking for long-sleeve warmth for colder winter runs or a lightweight tee that keeps you cool and dry during hot summer sessions, a few high-quality running tops are essential items in your kit bag
OFF-ROAD Runners
If you’re tackling a lot of off-road running, your regular roadies aren’t going to cut it. We recruited pro run-tester Kieran Alger to put the latest selection of trail shoes through their paces here are his favourites
ON CHARGE
The Fitbit Charge 6 steps into the fitness arena with new features and a sleek design, but does it meet the high expectations set by its predecessors?
FEET FIRST
Build an injury-proof body with advice from biomechanics consultant Travis Allan, who’s yorked with Olympians and elite sportsmen
"Don't be ashamed of your emotions.They are all part of being human"
Special Forces operative turned SAS: Who Dares Wins mainstay Jason Fox's guide to building mental and physical resilience