What is the recommended amount of fiber that we need?

need?Okay, so the NHS recommends that we have 30 grams of fiber every day.

Most UK adults are getting between 16 to 18 grams of fiber.

The difference between this and 30 grams is known as the fiber gap, and that is what we are trying to fill, and that's where the magic happens.

So it's not about ...

When you say 30 grams, it can feel a little bit overwhelming, like, how am I supposed to get 30 grams of fiber in, right? But it's actually really simple.

But you do need to make an effort, and you do need to think about what can I add? How can I layer my meals? How can I get more goodness in? So it's not like this diet where you're like, "I have to have this for breakfast and this for lunch and this for dinner." That's not sustainable.

Tell us about short-chain fatty acids, Farzana, the end products of fiber, and also fermented foods.

seeds?

Flax seeds, a tablespoon is 2.4 grams, approximately.

Raspberries are one of the highest fiber fruits.

But like, for example, if you have a bowl of porridge for breakfast, a lot of people have porridge for breakfast.

It's a great food.

Oats are great.

But you've got like four grams of fiber in that and you've got four grams of protein.

They're

Mm-hmm.

Um, and then you feel better too, right? But then w- like you say, working with someone is really important because you don't just put, pull the foods out.

You then have to support digestion, right? So the problem is you're not breaking down your food proteins, which is why they're getting in, and there's something going on in your gut usually as well, right? Because you're gonna have a bit of a leaky gut.

So if you're not breaking down your food proteins and they're getting into your gut, that's causing that immune response, right? So if you take out those foods initially, and then you swap them for other foods, you're gonna get a reaction to the other foods, right? So what you wanna do is you wanna take out those foods that are causing the reaction so that inflammation calms down, but then you also wanna make sure you are chewing your food-

Mm

... stimulate bile and, you know, secrete bile to help you break down your fats.

Um, the better you do this, the better you break down the food, okay? So in our food, we have, like, like, little pieces that need to get broken down, and that way they d- they don't cause an issue, right? It's only when we're not breaking down our food correctly, um, and we still have protein pieces in the food that if that gets...

You know, if you have an issue in your gut, um, or you have a leaky gut and that gets into the bloodstream, that's what causes the issue.