5 signs of low fibre and how to eat 30g a day without getting bloated | Dr Emily Leeming

I’ve been talking a lot about healthy protein and sometimes it can feel like you have to pick a side. Protein or fibre. But for long-term health, you want both on your plate.

The problem is, 96% of people still don’t hit the recommended daily fibre target. Even if you eat vegetables at every meal. 

A salad is brilliant for micronutrients and polyphenols, but alone it’s usually not enough to reach the 30g of fibre a day linked to better gut health, satiety, cholesterol and a lower risk of disease.

But for a lot of people, trying to eat more fibre comes with one big problem… bloating.

So today I’m joined by Dr Emily Leeming, former chef, registered dietitian, scientist at King’s College London and author of the new book ‘Fibre Power’, to break down how to increase fibre in a way that works for your gut.

She brings a rare combination of ongoing research, clinical practice and love for food.

We cover:

• Key signs you may not be eating enough fibre
• How to eat 30g of fibre a day without bloating
• High-fibre foods people often overlook
• The difference between high and low FODMAP foods
• Whether fibre supplements are worth it
• One fibre habit to start today

It’s a really practical episode and I hope it leaves you inspired to make a few tweaks to gently increase your fibre intake.

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