ZOE, a nutrition science company co-founded by Tim Spector, a Professor of Epidemiology at King’s College London, has highlighted a household item that could help prevent diabetes. This item is readily available in most stores.
So, what exactly is this food? It’s high-fiber food, typically found in vegetables, fruit with skin, whole grains, beans, seeds, and nuts. According to ZOE experts, the macronutrient most lacking in the diets of people in the UK and the US is fiber.
Despite the abundance of high-protein products on shelves, research reveals that over 90% of individuals do not consume enough fiber.
To boost your fiber intake, consider adding foods such as:
Fiber, a carbohydrate found in all plants, is indigestible by our bodies. It reaches the end of our intestines, feeding our gut microbiome as it cannot be broken down by digestive enzymes.
In a recent ZOE article, the team delved into the connection between fiber and the risk of developing type 2 diabetes. Just as it aids in heart protection, experts suggest that fiber intake significantly reduces the risk of type 2 diabetes, which is a risk factor for heart disease.
According to the NHS, symptoms of type 2 diabetes include:
The team further emphasizes that increasing fiber intake is a promising step to protect the heart. Additionally, for individuals with heart disease, type 2 diabetes, or obesity, consuming more fiber may be beneficial.
To maintain health and lower risks, aim to include 30 different plants in your weekly diet. While tracking this may be challenging, do your best.
Consider incorporating these foods into your diet. If you are new to consuming more fiber, it’s important to note that initial bloating might occur. Gradually increase fiber intake to allow symptoms to subside after a few days.