How much fibre do you eat? The answer is: probably not enough. We're now advised to get 30g a day, yet the average Brit only manages 18g.

你的纤维摄入量是多少？答案是：可能还不够多。目前，日建议纤维摄入量为30克，而平均每位英国人只能摄入18克。

"Fibre is the forgotten food," says This Morning medic Dr Ranj Singh. "Unlike carbs, protein and fats, it's not seen as important. Fibre has the image of being this bland¹, boring stuff. But from a medical point of view it's very important. If you don't consume enough, you're missing out on so many health benefits."

"纤维是被遗忘的食物，"This Morning的Ranj Singh医生说道。"与碳水化合物、蛋白质和脂肪不同，人们并不是十分重视纤维。纤维给人们的印象是平淡而乏味的。但从医学角度来看，纤维是非常重要的。如果摄入量不足，你就会缺失很多健康益处。"

When you're eating a high-fibre diet, it's important to drink plenty of water to help food move through your system and avoid getting bunged up.

摄入高纤维饮食时，多喝水以帮助食物通过人体系统、避免堆积也是很重要的。

你摄入的纤维量真的够了吗？.jpg

1. Fibre reduces your cancer risk

1. 纤维降低你的患癌风险

We all know fibre helps get things moving through your system, but that doesn't just reduce your risk of constipation. "A high-fibre diet is linked with a lower risk of bowel² cancer," says Dr Ranj. "The more fibre you eat, the faster everything moves. The hypothesis is that some of the things we excrete can be toxic³ to us, so keeping them in our gut⁴ for longer may contribute to our risk of bowel cancer."

我们都知道，纤维有助于身体系统运行顺畅，但这并不会降低你便秘的风险。"高纤维食物与较低的肠癌风险相关，"Ranj医生说道。"摄入的纤维量越多，系统运作的就越快。我们假设一些排泄物对人体是有害的，所以让它们在体内停留的时间过长可能会增加我们患肠癌的风险。"

2. Fibre helps your heart

2. 纤维有利于心脏健康

'A high-fibre diet cuts the risk of heart disease, and your risk of type 2 diabetes,' says Dr Ranj. It's thought that soluble⁵ fibre (fibre that absorbs water, eg oats) helps by reducing levels of 'bad' cholesterol⁶ and improving insulin resistance.

'高纤维饮食可降低患心脏病及2型糖尿病的风险，'Ranj医生说道。据说是因为可溶性纤维（吸收水分的纤维，比如燕麦）有助于降低'坏'胆固醇水平，提高胰岛素抵抗。

3. Fibre is good for your weight

3. 纤维有利于体重控制

Fibre fills you up, but that's only one way it can help you slim. 'Fibre is good for keeping your blood sugar stable, which definitely curbs⁷ cravings,' says Dr Ranj. 'It can also increase the amount of friendly bacteria in your body, and there's growing research to show this can influence metabolism⁸ and weight control.'

纤维能让你感到饱腹，但这只是它帮助你瘦下来的一方面。"纤维有助于保持血糖稳定，绝对能抑制你的馋瘾，"Ranj医生说道。'纤维还会增加体内有益细菌的数量，且越来越多的研究表明这能影响新陈代谢、控制体重。'

How to get enough

如何多吃纤维？

Hitting the daily target and filling the average 12g 'fibre gap' isn't hard to do, says Dr Ranj. 'It's just about making a few simple swaps⁹...'

达到日推荐量，填补12克的平均纤维差距并不难，Ranj医生说道。'只要做一些简单转变就行啦……'

At breakfast

早餐

Typical breakfast: Cornflakes (2.1g fibre per 40g) and a glass of apple juice from concentrate (less than 0.5g).

典型早餐：玉米片（每40克含有2.1克纤维）和一杯浓缩苹果汁（低于0.5克）。