Doctor says use hard-to-say food to protect against heart attacks

A weight-loss expert has shared five simple food swaps to boost fibre in our diets and reduce the risk of serious illness such as heart disease and type 2 diabetes. Found mainly in plant-based foods, fibre plays a crucial role in keeping the digestive system running smoothly, helps stabilize blood sugar, and can reduce cholesterol levels.

But despite being essential to a balanced diet, it’s feared as many as 90 percent of Brits fail to meet the 30g a day recommended intake. Now Professor Franklin Joseph, founder and doctor at Dr Frank's Weight Loss Clinic, said: “It’s not always easy to maintain a healthy and balanced diet covering all the vitamins and minerals we need, but too many people are not getting enough fibre.

“Consuming adequate fibre can prevent constipation, reduce the risk of developing heart disease, type 2 diabetes, and certain cancers, and support healthy weight management. It’s found mainly in plant-based foods, including fruits, vegetables, grains, beans and nuts, so it’s important to maintain a diet rich in these foods.

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“And just a few simple swaps while shopping for groceries can make a huge difference, such as whole grain bread rather than white bread and popcorn instead of crisps.”

Among the foods we should be eating more of is quinoa, which some people find hard to pronounce.

Fibre isn’t digested by the body but instead it passes through the stomach and intestines, where it plays a critical role in keeping the digestive system functioning smoothly. And there are two types of fibre - soluble and insoluble.

Soluble fibre, found in foods like oats, apples, and beans, dissolves in water to form a gel-like substance, which helps lower blood cholesterol and glucose levels. Insoluble fibre, found in whole grains and vegetables, adds bulk to the stool and helps food move through the digestive tract more quickly, promoting regularity and preventing constipation.

Despite its importance to maintaining overall health, the National Diet and Nutrition Survey (NDNS) estimates nine in every ten people in Britain don’t eat enough.

Five simple food swaps for more fibre

1. White bread for whole grain bread : Whole grain bread is high in insoluble fibre, unlike white bread, which is often low in fibre and nutrients.

2. Rice for quinoa : Quinoa is not only high in fibre but also contains protein and essential amino acids, making it a nutritious alternative to white rice.

3. Crisps for popcorn : Air-popped popcorn is a whole grain and a great fibre source, unlike crisps, which are often low in fibre.

4. Fruit juice for whole fruit : Whole fruits retain fibre found in the skin and pulp, whereas juice is usually stripped of this fibre.

5. Refined pasta for whole wheat wasta : Whole wheat pasta provides more fibre and nutrients than regular pasta, making it a healthier option for meals.