An important study found that 90% of us do not eat enough of a type of food that saves lives and can help us live longer.
This "superfood" is fiber – and it's cheap, readily available and reduces the risk of heart attacks, strokes and type 2 diabetes, can help with weight loss and keeps cholesterol levels low. Health expert is saying that people should eat at least 25g of fiber a day, but must consume 30g per day to see real health benefits. However, studies have shown that less than one in 10 adults in the UK eat 30g of fiber per day.
On average, women consume about 17 g, and men 21 g per day.
The researcher prof. John Cummings told BBC News: "The evidence is now overwhelming and this is a turning point for people to start doing something.
However, experts also admit that increasing fiber intake it's not easy ̵
NHS Tips for increase fiber intake
The NHS website states that it is important to get fiber from a variety of sources because eating too much of one type of food may not provide you with a healthy and balanced diet.  To increase fiber intake you could:
- Choose a breakfast cereal with higher fibers such as wholemeal biscuits (such as Weetabix) or whole grains (such as shredded wheat), or crest like oats are also a good source of fiber Find out more about healthy cereals pe r breakfast.
- Choose wholemeal sandwiches or granaries or white bread with higher fibers and choose whole grains such as wholemeal pasta, bulgur wheat or brown rice.
- Choose peeled potatoes, like a baked potato or boiled new potatoes. Find out more about foods rich in starch and carbohydrates.
- Add legumes such as beans, lentils or chickpeas to stews, curry and salads.
- Include plenty of vegetables with meals, as a side dish or added to sauces, stews or curries. Find out more on how to get your 5th A Day.
- Have some fresh or dried fruit, or canned fruit in natural juice for dessert. Because dried fruit is sticky, it can increase the risk of caries, so it is best if it is consumed only as part of a meal, rather than as a snack between meals.
- For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes and nuts or unsalted seeds.
Fiber in Daily Diet
The following is the fiber content of some sample meals.
Fiber for breakfast
Two thick slices of toasted wholemeal bread (6.5 g of fiber) with a sliced banana (1.4 g) and a small glass of fruit juice drink (1.5 g) they will give about 9.4 g of fiber.
Fiber at lunch  A baked potato with the skin on (2.6g) with a 200g serving of sugar reduced in salt and beans in tomato sauce (9.8g) followed by an apple (1.2 g) will give you about 13.6 g of Fiber at dinner
Curry mixed vegetables based on tomato cooked with onion and spices (3.3 g) with brown rice (2.8 g) followed by a yogurt with less fruit fats (0.4 g) will give you about 6.5 g of fiber. Remember that fruit yoghurt can sometimes be rich in added sugar, so check the label and try to choose low sugar versions
Fiber as a snack
A small handful of walnuts can have up to 3g of fiber. Be sure to choose unsalted walnuts, such as simple almonds, without added sugar.
Total: about 32.5 g of fiber
Fiber on food labels
The example above is just an illustration, like the amount of fiber in each food it can depend on how it is prepared or prepared and how much you eat it. Most prepackaged foods have a nutritional label on the side or back of the pack, which often provides guidance on how much dietary fiber food contains.
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