The little-known diet mistake putting millions at risk of bowel cancer – 5 foods to add to your shopping list now

MILLIONS of Brits are missing out on the health benefits of a key nutrient – and could be increasing their bowel cancer risk.

New research has found while many are aware it can improve digestive health, they’re unaware it can help prevent the deadly disease.

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The research, commissioned by the Food and Drink Federation (FDF), shows just 7 per cent of people know they should be getting 30g of fibre day, with the average Brit thinking they only need 12.4g of fibre a day – less than half of the government’s recommendation.

This means they could be missing out on a range of potential health benefits that a diet high in fibre can bring – from improved digestive health to reduced risk of bowel disease or diabetes.

Whilst nearly two thirds of people (65.3 per cent) said they are aware that fibre improves digestive health and nearly half (49.5 per cent) are aware it can reduce the risk of bowel disease.

And less people (35 per cent) are aware that a high fibre diet can reduce the risk of type 2 diabetes and cardiovascular disease.

Fibre has been found to reduce the risk of bowel cancer by promoting regular bowel movements, potentially reducing exposure to carcinogens, and supporting a healthy gut microbiome. 

Whereas fibre is believed to reduce the risk of type 2 diabetes and cardiovascular disease primarily by improving blood sugar control, reducing cholesterol levels, and aiding in weight management.

In 2015, the UK government boosted its recommended fibre intake guidelines, taking it from 24g to 30g, recognising the crucial role of fibre to people’s health.

But the average Brit eats just 16g of fibre a day, with only 4 per cent achieving the daily recommendation.

Eating at least five portions of fruit and vegetables a day, incorporating a range of pulses and choosing wholegrain options can all help people get to 30g of fibre.

For example, simply adding a portion of frozen peas to your dinner will increase your fibre by nearly 5g.

Swapping from white to wholemeal toast can add more than a gram per slice, and if you added a tablespoon of peanut butter that’s another gram of fibre.

Fibre is best found in fruits, vegetables, wholegrains, legumes, and nuts and seeds.

So five foods to add to your shopping list now are:

• Strawberries
• Sweet potatoes
• Brown rice
• Black beans
• Almonds

The FDF recently revealed its Action on Fibre initiative, which aims to bridge the gap between the nation’s fibre intake and the dietary recommendation, has helped to add 1.5 billion portions of fibre to the nation’s plates since 2021.

Since the initiative began in 2021, participating brands have brought 400 new products and recipes to supermarket shelves.

Kate Halliwell, Chief Scientific Officer, FDF said: “Boosting the amount of fibre in your diet is an easy win for your health. And food and drink brands are working hard to make it even simpler to do by developing recipes that help us all to get more fibre.

“We’re proud of the impact our Action on Fibre campaign has had so far, but many people still aren’t aware of just how important a high fibre diet is and there are only limited ways companies are allowed to highlight the fibre content of food.

“That’s why we’re calling for government, retailers and health charities to work together with food and drink businesses to make it easier for people to choose a high fibre diet.”

England is one the countries with the biggest rise in bowel cancer rates, according to a 2024 report in the journal Lancet Oncology.

Experts have blamed sedentary lifestyles, being overweight and obesity, smoking, heavy alcohol use, low-fibre, and high-fat diets or diets high in processed meats.

Find out other ways to reduce your bowel cancer risk below…