How to reduce your heart disease, dementia and cancer risk with 12 everyday high-fibre foods | Hugh Fearnley-Whittingstall & Prof Sarah Berry

Fibre is a critical yet neglected nutrient that supports gut microbiome health, regulates blood glucose, and reduces the risk of chronic diseases like cardiovascular issues and certain cancers. Despite nutritional guidelines recommending 30 grams daily, most people consume significantly less, often prioritizing protein-heavy diets that lack essential plant diversity. Integrating fibre-rich, affordable staples like peas, carrots, and cabbage into daily meals transforms these ingredients from side dishes into flavorful, nutrient-dense centerpieces. Cooking techniques such as roasting or incorporating vegetables into sauces concentrate natural sugars and enhance nutrient bioavailability, such as beta-carotene in carrots. Prioritizing a diverse range of plant-based foods rather than relying on processed supplements or restrictive "fibre-maxing" trends ensures a sustainable, health-promoting diet. Gradually increasing intake while maintaining adequate hydration prevents digestive discomfort, allowing the gut to adapt to these essential dietary changes.