How to reduce your heart disease, dementia and cancer risk with 12 everyday high-fibre foods | Hugh Fearnley-Whittingstall & Prof Sarah Berry

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Could 12 everyday high-fibre foods really help lower your risk of heart disease, dementia and some cancers? The world is obsessed with protein, but fewer than 1 in 10 people eat enough fibre. But this year, fiber is making an unexpected comeback. In this episode, legendary chef Hugh Fearnley-Whittingstall and ZOE’s Chief Scientist Professor Sarah Berry ask whether fibre is another food trend or a powerful part of our diet that we have overlooked. Taking inspiration from Hugh’s new book High Fibre Heroes, they explore how fibre feeds your gut microbes, helps you feel full and slows the release of sugar into your blood. And, by the end of the episode, you’ll know how to eat more fibre without costly ingredients or difficult recipes, and how to turn familiar foods into simple meals packed with flavour. Are you buying more protein while overlooking the foods your body may need most? The answer could already be in your cupboard, freezer or fridge. 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Build healthy habits. Download the ZOE app today and start your trial for just £2.30 for your first week. 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 00:57 Why the protein craze may be distracting us 04:51 How fibre may lower your disease risk 10:11 How much fibre do you actually need? 12:03 Why low-fibre food can leave you hungry 14:19 What 30g of fibre actually looks like 16:20 Why fibre diversity matters 18:51 Is fibre maxxing actually healthy? 21:08 The fibre mistake that can cause constipation 21:33 Has the world gone too far on protein? 23:25 Are most of us already eating enough protein? 25:42 How meat can push vegetables off your plate 28:20 Why healthy eating has to taste better 31:01 The 12 everyday foods that boost fibre 33:18 Why frozen peas are a healthy shortcut 35:00 Can frozen peas be healthier than fresh? 36:24 How to make frozen peas taste better 38:28 The mistake that ruins carrots 39:58 Why roasting makes vegetables taste bet