Professor Tim Spector says one food item can cut risk of three major diseases

Tim Spector has urged people to add one item to their diet, resulting in a host of health benefits many are missing out on. And it's "easier than you think".

Talking to Instagram, the King's College London professor of genetic epidemiology - and founder of the Zoe health app - revealed that over 90 percent of adults in the UK are not getting enough fibre. He said because of this, it's leading to a "substantial depletion of the human gut microbiome".

He explains: "Fibre is not only crucial for supporting your guy health, but also reduces your risk of diseases including diabetes, stroke and heart disease. A new measure analysis of over eight thousand adults found that increasing your fibre intake by only five grams per day could decrease your risk of heart disease by around 14 percent."

Showing products that we should be consuming, he picks up a variety of products we can find in our local supermarket including avocados, artichoke, mushy peas that are high in protein, raspberries, pasta and even popcorn kernels. He adds that there is a recommended 30 grams of fibre a day, and it's "easier than you think, especially when you include the high fibre foods in his video."

In previous videos discussing a lack of fibre, Professor Spector said tofu or tempeh could be more beneficial as not only do they contain protein, like chicken, but they also contain fibre which chicken doesn't. He explained: "You may have heard of tofu.

"That gives you around 16 grams [of protein] per serving. I want to tell you about its older sister, tempeh which has even more protein that the tofu, 21 grams, which is about equivalent to that of a chicken breast.

"But importantly both tofu and especially tempeh have fibre which the chicken breast absolutely doesn't." He urges people to think of tempeh as a type of "super tofu" explaining that not only does it have more protein (~21g/100g compared to ~16g/100g in firm tofu - equivalent to chicken breast at around ~24g/100g) but 100g of tempeh also provides six grams of fibre, three times more than tofu.