Category: Health

Food waste has always been one of my pet peeves. There’s something especially troubling about seeing perfectly good food discarded while so many people struggle to put meals on the table. That’s why I was inspired by a recent CBC article about Vancouver chefs TJ Conwi and Sean McDonald, who are proving that food waste and food insecurity can be tackled together.

When Good Food Goes to Waste

Many of us think of food waste as wilted lettuce or forgotten leftovers. But as chef TJ Conwi discovered while working as an executive chef in Vancouver, a staggering amount of perfectly edible food is discarded long before it ever reaches our plates.

We’re talking about crates of tomatoes, eggplants, mushrooms, and other produce that are perfectly safe and nutritious but may be the wrong shape, size, or colour for commercial standards. In Canada, nearly half of all food is wasted, and much of it is entirely avoidable.

Those numbers are hard to ignore, especially when almost one in four Canadians experiences food insecurity.

Turning a Problem into a Solution

When the pandemic disrupted the hospitality industry in 2020, Conwi found himself with access to surplus food that had already been ordered. Rather than let it go to waste, he began preparing meals for laid-off kitchen staff and friends facing financial hardship.

Along with fellow chef Sean McDonald, he co-founded ReRoot Kitchen, a Vancouver-based organization that transforms surplus ingredients into nutritious, chef-prepared meals for charities and community organizations.

Since then, ReRoot Kitchen has produced more than 500,000 meals using food rescued from farms, food service companies, and food rescue organizations.

It’s a remarkable example of what can happen when creativity meets compassion.

Surplus Doesn’t Mean Inferior

One misconception Conwi often encounters is that surplus food is somehow undesirable or destined for the compost pile.

In reality, surplus ingredients can be incredibly abundant and high quality. One recent haul included 18 large cases of mushrooms and hundreds of kilograms of spot prawn heads. Rather than going to waste, these ingredients became chowders, bisques, laksa, and rich cream sauces.

As home cooks, we can take inspiration from this resourcefulness. Vegetable stems can become soup stock. Overripe bananas turn into muffins. Leftover rice becomes fried rice or pancakes. Slightly bruised fruit is perfect in smoothies or baked goods.

Sometimes reducing food waste simply means looking at ingredients with a little more imagination.

Food Waste and Food Insecurity Are Connected

Conwi’s mission is deeply personal. Growing up in the Philippines, he experienced food insecurity himself. Today, he gives back by preparing healthy meals and snacks for children at Vancouver’s Landing Youth Centre using donated ingredients.

Sadly, the need is growing. What was once estimated at one in four children going to school hungry has now risen to one in three.

Those statistics are heartbreaking when we consider how much edible food is thrown away every day.

Food waste and hunger are often treated as separate problems, but they’re really two sides of the same coin. Every effort to rescue food helps preserve the resources, labour, water, and energy that went into producing it in the first place.

What Can We Do at Home?

Not everyone can rescue hundreds of kilograms of produce, but we can all make a difference.

Here are a few simple ways to waste less food:

Shop with a plan

Make a grocery list and buy what you’ll realistically use.

Store food properly

Proper storage can extend the life of fruits, vegetables, and leftovers.

Embrace imperfect produce

Crooked carrots and oddly shaped tomatoes are just as nutritious and delicious.

Freeze extras

Bread, herbs, berries, cooked beans, soups, and leftovers freeze beautifully.

Get creative

Soups, smoothies, casseroles, stir-fries, and grain bowls are wonderful ways to use up odds and ends.

Compost what’s truly unusable

Composting is valuable, but keeping food in the human food system whenever possible is even better.

Every Bite Matters

Stories like ReRoot Kitchen’s remind us that food has value far beyond its appearance. A slightly misshapen tomato or a surplus box of mushrooms still represents the land, water, energy, and human effort that brought it into existence.

Reducing food waste doesn’t require perfection. It simply asks us to be more mindful and more creative with what we already have.

And perhaps that’s one of the most hopeful lessons of all: sometimes the solution to two big problems—food waste and food insecurity—can begin with seeing abundance where others see scraps.

This post was inspired by a recent CBC article by Bridget Stringer-Holden about Vancouver chefs TJ Conwi and Sean McDonald and their work with ReRoot Kitchen.

A recent BBC article, “Seven Ways to Trick Yourself Into Eating Better,” highlights fascinating research showing that our food choices are influenced by much more than hunger alone. From the colour of packaging to the music playing during a meal, our senses are constantly shaping what we eat and how much we enjoy it. The encouraging news is that we can use these same cues to help support healthier eating habits.

Here are seven simple ways to put the science to work in your own kitchen and daily routine.

1. Beware of Bright Packaging

Bright colours and shiny wrappers are designed to grab our attention and can trigger cravings, even when we’re not hungry.

• Store cookies, chips, and sweets in opaque containers.
• Keep fresh fruit and healthy snacks visible and easy to reach.
• Place nutritious foods at eye level in your fridge and pantry.

2. Look Up, Down, and Avoid Checkout Temptation

We naturally reach for foods that are easiest to see and access. Grocery stores know this and often place impulse foods in prominent locations.

• Take time to scan the top and bottom shelves when shopping.
• Stick to a grocery list.
• Avoid lingering near checkout displays.

3. Eat With Heavier Bowls and Cutlery

Research suggests that heavier dishes and utensils can make meals feel more satisfying and enjoyable.

• Use sturdy bowls and plates.
• Eat with utensils that feel substantial in your hand.
• Sit down and create a pleasant mealtime experience.

4. Make Your Plate Beautiful

We truly do eat with our eyes first. Colourful, thoughtfully arranged meals can make healthy foods more appealing.

• Add a variety of colourful vegetables to your meals.
• Use fresh herbs and leafy greens for added colour and flavour.
• Take a moment to arrange your plate before sitting down.

5. Play Slower Music and Minimize Distractions

The environment around us influences how quickly we eat. Slower music and fewer distractions can encourage more mindful eating.

• Turn off the television during meals.
• Put away your phone.
• Play calming music or enjoy the sounds of nature.

6. Add Volume to Your Plate With Healthy Foods

Studies show that people tend to eat a similar amount of food by volume, regardless of calorie content. Increasing the amount of vegetables and fruits in meals can help create satisfying portions while boosting fibre and nutrients.

• Add extra vegetables to soups, stews, and casseroles.
• Mix spinach into pasta sauces or smoothies.
• Fill half your plate with vegetables.

7. Watch Out for the “Dessert Stomach” Effect

Ever felt too full for dinner but somehow found room for dessert? Simply seeing or smelling tempting foods can stimulate appetite, even when we’re physically satisfied.

• Pause before reaching for a treat and ask yourself whether you’re hungry or simply responding to a cue.
• Enjoy desserts intentionally rather than automatically.
• Keep highly tempting foods out of constant sight.

Healthy eating isn’t just about discipline, it’s also about designing an environment that works with us instead of against us. Small changes in how we shop, store food, and create our meals can make nourishing choices easier and more enjoyable.

Beans are making a comeback, and it’s about time.

A recent NPR article highlighted the growing popularity of beans as more people look for affordable, nourishing, and satisfying foods. Social media is full of creative bean recipes, heirloom bean clubs have waiting lists, and nutrition experts continue to praise legumes for their impressive health benefits.

While beans may suddenly feel trendy again, they’ve been nourishing people for thousands of years. Across cultures, beans, lentils, chickpeas, and peas have long been valued for being inexpensive, versatile, filling, and deeply nutritious.

Today, as food prices rise and chronic health concerns continue to grow, beans may be one of the simplest foods we can add to our meals to support better health.

Beans are best known for their fibre content, but their benefits go far beyond digestion. They also provide plant-based protein, iron, magnesium, potassium, antioxidants, and slow-digesting carbohydrates that help support steady energy and satiety.

Research continues to show that regularly eating beans may support heart health, healthy cholesterol levels, blood sugar balance, digestive health, and a more diverse gut microbiome.

One of the biggest nutritional gaps in North America is fibre intake, and beans are one of the richest natural sources available. Fibre helps keep us regular, feeds beneficial gut bacteria, supports healthy cholesterol levels, and helps us feel full longer after meals.

Researchers have also found that the fibre in beans helps nourish beneficial microbes in the gut while suppressing less helpful strains associated with disease. In other words, beans don’t just feed us, they also help feed the healthy bacteria in our digestive system.

Beans are also gaining more recognition as a quality protein source. Half a cup of cooked beans provides roughly 7–8 grams of protein along with fibre and nutrients that many processed protein foods lack.

Unlike many convenience foods marketed for protein, beans come in a whole-food package that supports long-lasting energy and fullness. Adding beans to meals can help create balanced dishes without relying entirely on animal proteins.

Historically, bean consumption tends to rise during difficult economic times, and we’re seeing that happen again now.

Beans are one of the most affordable nutrient-dense foods available. A can of beans can provide several servings for less than the cost of many processed snacks, while dry beans are even more economical.

Healthy eating is often portrayed as expensive, but beans are a reminder that some of the most nourishing foods are also among the simplest.

If beans aren’t already a regular part of your diet, start slowly. Because they are high in fibre, increasing intake too quickly can sometimes lead to bloating or gas while your digestive system adjusts.

Rinsing canned beans well, drinking plenty of water, and gradually increasing portions can help. Lentils and split peas are often easier to digest for beginners.

Beans are also incredibly versatile. They work beautifully in soups, salads, grain bowls, tacos, curries, veggie burgers, dips, and stews.

Beans may not be flashy, but they are one of the most powerful foods we can include in a healthy diet. They support gut health, heart health, blood sugar balance, and satiety, all while being affordable, accessible, and sustainable.

Sometimes the foods that have nourished generations still turn out to be exactly what we need today.

A recent BBC article explored an idea that challenges much of traditional diet culture: what if enjoying your food actually supports a healthier weight?

For years, many of us have been taught that healthy eating means restriction, choosing the low-calorie option, avoiding treats, and relying on willpower. But emerging research suggests that our mindset around food may play a much bigger role in hunger, satisfaction, and eating habits than we realize.

The article highlighted studies showing that our expectations about food can influence how full we feel and even how our bodies respond hormonally. In one well-known study, participants drank the exact same milkshake, but some were told it was an indulgent, high-calorie treat while others believed it was a low-calorie “healthy” shake.

Those who thought they were drinking the indulgent shake experienced a greater drop in ghrelin, the hormone linked to hunger, and felt more satisfied afterward. The takeaway? Our brains and bodies are deeply connected, and how we think about food matters.

Why Restriction Can Backfire

When eating becomes overly focused on deprivation, it can leave us feeling unsatisfied and more likely to overeat later. Many people know this cycle well: trying to be “good” all day only to end up craving snacks at night because meals never felt truly satisfying.

This doesn’t mean nutrition isn’t important. It absolutely is. But satisfaction matters too. Feeling nourished includes more than nutrients and calories. It also includes enjoyment, pleasure, comfort, and fullness.

The Ultra-Processed Food Challenge

Modern food environments make this even harder. Ultra-processed foods are designed to be highly stimulating, which can dull our appreciation for simpler, whole foods over time.

As psychologist Ashley Gearhardt explains, these foods can “drown out” the more subtle pleasures of fruits, vegetables, legumes, and minimally processed meals.

One of the most powerful shifts we can make is relearning how enjoyable nourishing foods can be.

That might mean:

• Adding more flavour and variety to meals
• Eating more mindfully
• Letting go of guilt around occasional treats
• Focusing less on labels like “light” or “low calorie”
• Choosing foods that are both nourishing and satisfying

A More Sustainable Approach

Healthy eating doesn’t have to feel like punishment. In fact, a more sustainable approach may be one that leaves room for both nourishment and pleasure.

When we stop viewing eating as a battle of willpower and begin rebuilding trust with our bodies, healthy choices often become easier and more natural over time.

Perhaps the goal isn’t simply eating less, but eating in a way that leaves us feeling truly satisfied.

Amsterdam has long had a reputation for being open-minded, almost anything goes. But as of May 1, there’s a new line being drawn, not around personal freedom, but around public messaging.

The city has become the first capital in the world to ban advertisements for fossil fuels and meat in public spaces.

Not consumption itself. Not personal choice. Just the ads. And that distinction matters.

Because whether we realize it or not, advertising shapes our “normal.” It quietly reinforces what we reach for, what we crave, what we aspire to. When certain products are constantly in our line of sight, on buses, billboards, transit shelters, they stop feeling like choices and start feeling like defaults.

Amsterdam is essentially asking: What if we changed the backdrop?

As someone who focuses on nutrition for health, I usually talk about plant-based eating in terms of digestion, energy, and long-term wellness. But for many people, the motivation starts somewhere else, environmental concerns, animal welfare, or a mix of all three.

This move by Amsterdam speaks more to those broader motivations. It’s less about telling people what to eat and more about questioning what we collectively promote.

Because there’s an interesting tension here.

On one hand, we value personal freedom. On the other, we’re constantly being influenced, often without noticing, by industries with a strong stake in keeping certain habits alive.

So what happens when a city decides to step in and reduce that influence? Does it create space for more conscious choices… or does it feel like a step too far?

I don’t think there’s a simple yes-or-no answer. But I do think it opens up an important conversation, one that connects our individual choices to the environments that shape them.

And maybe that’s the real takeaway here.

Not just what we choose to eat or consume, but how those choices are being nudged every single day.

So I’ll leave you with this:

If the world around you made plant-based choices feel like the default instead of the exception, how (if at all) do you think your own habits might shift?

(Inspired by this New York Times article.)

Every once in a while, I come across an article that feels completely aligned with the work I do and this one from NPR is exactly that. The term “poophoria” immediately caught my attention (of course!), but beyond the catchy name, it highlights something I talk about with clients all the time: digestion should feel easy, comfortable, and uneventful.

And not surprisingly, one of the biggest themes? Fibre. Always fibre.

As a gut health practitioner, I love seeing this kind of conversation becoming more mainstream. Because the truth is, so many people are dealing with bloating, constipation, or unpredictable digestion and just accepting it as normal. It doesn’t have to be that way.

The article features gastroenterologist Dr. Trisha Pasricha, who defines “poophoria” as having bowel movements that are quick, effortless, and pain-free. Simple, right? But for so many people, that’s not the norm. In fact, about 40% of people experience digestive issues that disrupt their daily lives. That’s huge and also a reminder that we need to be talking about this more.

What I really appreciate about Dr. Pasricha’s approach is that it’s not about perfection. There’s no “ideal” number of times you should go each day, and there’s a wide range of normal. Instead, the focus is on how you feel and whether your digestion is working with you, not against you.

So, what actually helps you get to poophoria?

Let’s start with the star of the show: fibre.

Fibre is one of the most powerful (and underrated) tools for gut health. It helps regulate digestion in both directions, firming things up when things are too loose, and softening when things are too slow. But beyond that, fibre feeds your gut bacteria, which then produce compounds that reduce inflammation and support long-term health.

This is something I emphasize constantly in my practice. Most people simply aren’t getting enough fibre, and increasing it, gradually and intentionally, can be a game changer.

The article also touches on something I love: using spices not just for flavour, but for function. Ingredients like garlic, mustard, and even a bit of heat from peppers can gently stimulate digestion when used in the right amounts. It’s a great reminder that food is doing so much more than just filling us up.

On the flip side, there are a few habits worth rethinking.

Highly processed foods and artificial sweeteners can disrupt the gut microbiome and contribute to symptoms like bloating, diarrhea, and IBS. This lines up with what we see in practice all the time, when people shift toward more whole, minimally processed foods, their digestion often improves significantly.

Then there are the lifestyle habits and some of these might surprise you.

Spending too long on the toilet (especially with your phone) can actually increase your risk of hemorrhoids. It makes sense when you think about it: distraction keeps you sitting longer than necessary, and stress from scrolling doesn’t exactly help your body relax.

Movement, on the other hand, can help stimulate digestion. Even a short walk can encourage your body to do what it’s designed to do.

And finally, posture matters. Elevating your feet and leaning forward (think: a mini squat position) can make a big difference in how easily your body eliminates waste. It’s a small shift with a surprisingly big impact.

The takeaway?

Healthy digestion shouldn’t be complicated and it definitely shouldn’t be uncomfortable. “Poophoria” might be a playful term, but the concept behind it is important. When your gut is functioning well, it supports everything from your energy levels to your long-term health.

If you’re dealing with bloating, irregularity, or discomfort, don’t ignore it. Your body is giving you useful information.

And if there’s one place to start, let it be this: add more fibre, tune into your body, and support your gut with simple, consistent habits.

Because yes, feeling good after you go to the bathroom is a real thing. And it’s absolutely something worth aiming for.

A recent Global News article highlighting new Statistics Canada data suggests that Canadians may not be as healthy as they were a decade ago. The report looked at functional health, a broad measure that reflects how well people are able to function in daily life, including areas such as mobility, cognition, emotional health, and pain. The findings show a noticeable decline, particularly among younger adults.

In 2015, 68.6% of Canadian adults reported being in “very good” or “perfect” functional health. By 2024, that number had dropped to 56.4%. This change is especially striking because functional health had remained stable for adults under 65 from 1994 to 2015, and even improved for those over 75. Over the past decade, however, that progress has stalled, with declines seen across nearly all younger age groups.

Young adults experienced the steepest drop. Among those aged 18 to 34, the percentage reporting very good to perfect health fell from 73.4% in 2015 to 60.1% in 2024. Adults aged 35 to 49 saw a similar decline. These trends challenge the common assumption that younger populations are naturally healthier and suggest that stress, lifestyle factors, and overall well-being may be shifting.

Much of the decline appears to be driven by worsening emotional health. The percentage of Canadians who reported feeling happy and interested in life dropped from 78.3% in 2015 to 61.2% in 2024. Young adults were hit hardest, and by 2024 they reported worse emotional health than adults aged 50 and older.

Pain also became more common. In 2015, 77.9% of Canadians reported living without pain or discomfort. By 2024, that figure had declined to 72%. Women and older adults were more likely to experience ongoing pain, which can affect mobility, energy levels, and overall quality of life.

The decline in functional health was seen across all provinces. Nova Scotia and New Brunswick reported the lowest levels, while Quebec had the highest. Women across all age groups also reported worse functional health than men.

While the report doesn’t pinpoint exact causes, the findings highlight something important: health is about more than just avoiding disease. Emotional well-being, pain levels, and the ability to function day-to-day all play a role. This data serves as a reminder that health isn’t just about living longer, it’s about living well. And that’s something worth prioritizing at every age.

Can Doctors Prescribe Blueberries? The Growing Idea of “Food Prescriptions”

A recent CBC article caught my attention with an intriguing question: If food is medicine, could it one day be prescribed like medicine?

Researchers at Dalhousie University in Nova Scotia are currently exploring that possibility through a study called STRONG. The trial is investigating whether daily blueberries—combined with protein supplementation and structured exercise—can improve frailty and heart health in adults over 65.

Participants in the treatment group receive a daily cup of wild blueberries, along with 30 grams of protein powder and a personalized exercise routine three times per week. Researchers will follow 240 participants over the course of a year to see whether these lifestyle interventions can improve strength, cardiovascular health, and overall resilience in older adults.

While the idea of a “blueberry prescription” might sound novel, it’s actually part of a larger movement known as food prescribing.

What Is Food Prescribing?

Food prescribing programs allow health-care providers to prescribe healthy foods, typically fruits and vegetables, to patients experiencing food insecurity or at risk for diet-related chronic disease. Patients can then redeem these prescriptions for subsidized or free nutritious foods.

The goal is simple: remove barriers that make healthy eating difficult.

Many people already know that fruits, vegetables, and whole foods support health. But knowledge alone doesn’t always translate into action, especially when cost, accessibility, and time pressures get in the way.

Programs that provide food directly can reduce that “mental load,” making healthy choices easier.

Why Blueberries?

Blueberries were chosen for the Dalhousie study partly because they are rich in polyphenols and antioxidants, compounds linked to cardiovascular and cognitive health. Nova Scotia is also one of the world’s major producers of wild blueberries, making them a practical local food to study.

Of course, the study is really about more than just blueberries. It’s testing a whole lifestyle approach: nutrition, adequate protein, and regular strength-building exercise.

That combination is particularly important for aging adults, since frailty and cardiovascular disease are closely linked and both contribute significantly to disability and loss of independence later in life.

A Promising Idea, With Some Important Questions

Interest in food prescribing is growing quickly in Canada, especially as food prices rise and diet-related diseases continue to increase.

Early research suggests these programs can:

• Increase fruit and vegetable consumption
  
• Improve some markers of chronic disease
  
• Help address food insecurity at the same time
  

But researchers are also careful to point out the limitations.

Food prescription programs are still relatively small and often rely on grant funding, which raises questions about long-term sustainability. There are also concerns about access and equity. For example, many Canadians don’t have a family doctor, so would they miss out on these programs?

Some researchers have also asked whether it might sometimes be more empowering to simply provide financial support for food, rather than prescribing specific items.

In other words, the concept is promising but we still have a lot to learn about what works best.

Food as Medicine… or Food as Foundation?

As someone who works in nutrition, I find the idea of food prescribing both fascinating and encouraging. It reflects a growing recognition that diet plays a foundational role in health, not just in preventing disease but in maintaining strength, function, and quality of life as we age.

At the same time, we probably shouldn’t expect any single food, even blueberries, to act like a miracle drug.

Health rarely comes from one ingredient. It comes from patterns: whole foods, balanced meals, regular movement, adequate protein, good sleep, and supportive environments that make healthy choices realistic.

Still, if programs like this help people access nourishing foods and build healthier routines, that’s a step in the right direction. And if that step happens to include a daily cup of blueberries, there are certainly worse prescriptions.

I recently read an NPR article titled “Is that carb ultra-processed? Here’s a test even a kid can do,” and I thought it was worth sharing, not because I expect many of us to start soaking our bread in glasses of water, but because it sparks an important conversation about the kinds of carbohydrates we’re choosing.

For the first time, the U.S. government is urging people to avoid “highly processed” foods, linking them to rising rates of diet-related diseases. Many people want to reduce ultra-processed foods (UPFs), but feel confused about what actually counts. Marketing doesn’t make it any easier.

The article highlights two practical tools from Dr. Dariush Mozaffarian at Tufts University to help people assess grains and starches:

1. The 10-to-1 Test

For every 10 grams of carbohydrate, a food should contain at least 1 gram of fibre.

So if a granola bar has 30 grams of carbohydrate, you’d look for at least 3 grams of fiber. This guideline helps distinguish foods made primarily from refined flour and sugars from those that still contain meaningful amounts of whole grains, bran, or seeds.

It’s simple. It’s practical. And it’s something you can do right in the grocery store.

2. The “Water Test”

This one sounds fun. You place a piece of bread, cracker, or cereal in a glass of water for a few hours. If it dissolves or turns cloudy and mushy, it’s likely more highly processed. If it largely holds together, it’s more likely minimally processed.

The science behind this relates to the plant cell wall. In intact whole grains, the fibrous cell wall acts as a protective barrier around the starch. That barrier slows digestion, helps moderate blood sugar, and allows more of the carbohydrate to reach the lower gut, where it can feed our microbiome.

Highly processed grains, on the other hand, have often been milled, pulverized, and reconstructed in ways that remove or disrupt that natural structure. As a result, they digest quickly and can create sharper glucose and insulin spikes.

Would I Actually Do This Test?

Probably not on a regular basis. But I love the visual nature of it,  especially for families. It makes an abstract concept concrete. It helps us see that not all breads (or crackers or cereals) behave the same way, even if they look similar on the shelf.

And more importantly, it shifts the focus from demonizing “carbs” to understanding structure and processing.

Because carbohydrates themselves are not the enemy. Whole grains, beans, lentils, intact oats, and minimally processed breads can be incredibly nourishing. The issue isn’t carbohydrates, it’s what has been done to them.

A Balanced Perspective

While research linking ultra-processed foods to health concerns continues to grow, I’m cautious about creating fear around every packaged item. Most of us live in the real world. We balance budgets, time constraints, and family preferences.

Rather than perfection, I encourage curiosity.

• Could you swap one refined grain for a more intact option?
• Could you check the fiber content when you buy bread?
• Could you experiment with steel-cut oats instead of instant?
• Could you try baking a loaf at home, just to taste the difference?
  

Small shifts add up. So no, you don’t need to turn your kitchen into a laboratory. But if you ever feel like dropping a piece of bread into a glass of water just to see what happens… I won’t stop you.

At the very least, it might spark a good conversation around the dinner table.

I recently came across a BBC article titled “Is fibre the new protein? The surprising health benefits of the latest wellness trend” and I have to say, it made me genuinely excited to see fibre finally getting some well-deserved mainstream attention.

After years of protein being the star of the nutrition world (protein bars, protein coffee, protein everything!), it’s refreshing to see the conversation shift toward fibre, a nutrient that quietly supports gut health, blood sugar balance, immunity, and even mental wellbeing. This isn’t just another social media trend; it’s backed by decades of research.

Most adults are encouraged to aim for around 30 grams of fibre per day, yet the average intake is closer to half that. With modern diets leaning heavily toward ultra-processed foods, it’s no surprise fibre has been left behind.

Fibre comes from plant foods, fruits, vegetables, whole grains, beans, lentils, nuts, and seeds. While many people associate fibre mainly with digestion, it does far more.

Different types of fibre play different roles:

• Some fibres feed beneficial gut bacteria, strengthening the microbiome
• Others help keep digestion moving smoothly
• Certain fibres slow sugar absorption, helping stabilize blood sugar and cholesterol

Research consistently links higher fibre intake with lower risk of heart disease, type 2 diabetes, and some cancers. There’s also growing evidence of fibre’s role in mental health through the gut–brain connection. From a gut health perspective, fibre acts as a prebiotic, nourishing the beneficial bacteria that support digestion, immunity, and mood.

Fibre hasn’t always been a headline nutrient. Unlike protein, it was never marketed as exciting. At the same time, convenience foods replaced whole grains, beans, and vegetables in many diets, naturally lowering fibre intake. The recent protein obsession may have pushed fibre even further aside, especially when animal proteins replaced plant-based options like legumes.

That’s why seeing fibre highlighted in mainstream media feels like a positive shift back toward balance and whole-food nutrition.

If your diet is currently low in fibre, start slowly and drink plenty of water as you increase intake. Small, practical swaps can make a big difference:

• Choose wholegrain or seeded bread instead of white
• Replace white rice with brown or go half-and-half
• Add beans or lentils to soups, salads, and pasta dishes
• Top porridge or yogurt with fruit, nuts, or seeds
• Snack on popcorn, almonds, or fresh fruit
• Include vegetables or hummus in sandwiches
• Choose wholegrain pasta and higher-fibre cereals
  

Breakfast is often an easy place to start, oats with berries and seeds offer a gentle fibre boost to begin your day.

Rather than chasing trends or numbers, focus on small, sustainable changes and notice how your body responds. For most people, simply eating more whole, plant-based foods naturally increases fibre intake, supporting gut health, energy levels, and overall wellbeing.

Sometimes the simplest changes really do make the biggest difference.