A prominent health expert has emphasized the importance of dietary fibre for achieving better health and longevity. Dr. Karan Rajan, known for his appearances on the Dhru Purohit Show, highlighted that many individuals in the United Kingdom are not consuming enough fibre to experience its significant health benefits. According to the National Health Service (NHS), this deficiency has implications for overall health and well-being.
Research indicates that what we eat plays a crucial role in our health. Essential vitamins, minerals, and nutrients contribute to the body’s proper functioning. Dr. Rajan pointed out that increasing fibre intake can help reduce the risk of various chronic diseases, thereby improving quality of life. He stated, “You don’t need fibre to live. But do you want to live healthier for longer, then you probably do need fibre.”
The doctor elaborated on the extensive research supporting the health benefits of fibre and prebiotics. He noted, “We have an abundance of randomised control trials, systematic reviews, and meta-analyses showing how effective they are for not just gut health but human health in general.” Dr. Rajan explained that laboratory studies have demonstrated how prebiotics and fibre stimulate the production of short-chain fatty acids, which are vital for maintaining good health.
Dr. Rajan cited population studies showing that communities with higher fibre intake tend to exhibit better health outcomes. He mentioned, “When you compare people with the highest fibre intake to those with the lowest, the former group is healthier, with better metabolic and blood profiles.” While acknowledging that it is possible to survive without fibre, he emphasized that a lack of it can severely impact long-term quality of life and increase the risk of chronic health issues, both physical and mental.
Fibre is a type of carbohydrate found in plant-based foods, including fruits, vegetables, and whole grains, that the body cannot digest. Foods rich in fibre include broccoli, sweet potatoes, apples, berries, black beans, lentils, oats, brown rice, and whole-wheat bread. The NHS supports Dr. Rajan’s recommendations, stating that “most” people need to increase their fibre intake.
The NHS advises that adults should aim for a daily fibre intake of at least 30 grams as part of a balanced diet. Current average consumption is approximately 20 grams per day, indicating a significant gap that needs to be addressed. The healthcare organization states, “Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer.”
In addition to the preventive health benefits, a fibre-rich diet can promote feelings of fullness, aid digestion, and help prevent constipation. The NHS emphasizes the importance of obtaining fibre from a variety of sources to maintain a healthy, balanced diet, warning against over-reliance on a single type of food.
To increase fibre intake, individuals can incorporate more fruits, vegetables, whole grains, and legumes into their meals. Simple changes, such as choosing whole grain over refined grains or adding an extra serving of vegetables to meals, can significantly boost daily fibre consumption.
As health experts continue to advocate for improved dietary habits, the message is clear: increasing fibre intake is a crucial step towards enhancing health and longevity.
