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
هذه القصة مأخوذة من طبعة December 2022 من Men's Fitness UK.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 9,000 مجلة وصحيفة.
بالفعل مشترك ? تسجيل الدخول
هذه القصة مأخوذة من طبعة December 2022 من Men's Fitness UK.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 9,000 مجلة وصحيفة.
بالفعل مشترك? تسجيل الدخول
SCIENCE SAYS...EXERCISE CAN HELP IMPROVE MEMORY
We all know that exercise W delivers proven physical benefits. Most smart watches can tell us whether our endurance levels are improving. But what about the mental health benefits? These metrics have always been more anecdotal - and therefore harder to measure.
DON'T DROP THE BOMB
Could a 100g post-workout protein-bomb actually work?New science has just overturned the standard advice on protein with some surprising results for post-workout nutrition
ROLL WITH IT
It won't have escaped your notice that the equipment inventory for most gyms now includes recovery items such as foam rollers, massage guns and spikey balls, all of which can be used in self-myofascial release, which growing evidence suggests is essential for maintaining your muscles in peak condition.
DUMBBELLS & GYM BALL INTRODUCTION
A set of dumbbells and a gym ball can give you serious muscle gains
EVERYTHING'S GONE GREEN
A new breed of eco-friendly running shoe is hitting the streets. We take a look at the main contenders
THE HIGHS & LOWS
Following on from the success of his Sunday Times bestselling The Good Bite's High-Protein Meal-Prep Manual, Niall Kirkland is back with a new collection of delicious and indulgent high-protein recipes - all under 500 calories.
CUT TO THE QUICK
Speed, balance and co-ordination are all benefits of agility training. So isn't it about time you added it in to your programme?
Confessions of a HYROX VIRGIN
Turning a cyclist into a runner is one thing, but can you target a Hyrox in four months in your fifties? Frank Bauer finds out
THE GYM COMMANDMENTS
To get bigger, stronger or leaner, you must master the basics of training. Adhere to these ten rules from the best in the business and build a better body
RETREAT INTO YOURSELF
Allowing yourself time to retreat from the everyday can have a powerful impact on your mental wellbeing. Joe Minihane investigates
