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.
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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 better
42:24 What makes carrots so healthy?
44:31 Can cooked carrots be healthier than raw?
48:06 Kale vs cabbage — which is healthier?
52:18 How to make cabbage actually taste good
53:48 The easiest way to use more beans
54:24 How to start eating more fibre today
📚Books by our ZOE Scientists
The Food For Life Cookbook
Every Body Should Know This by Dr Federica Amati
The Appetite Reset by Dr Federica Amati
Food For Life by Prof. Tim Spector
Ferment by Prof. Tim Spector
Good Mood Food (preorder) by Prof. Tim Spector
Free resources from ZOE
The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt
The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra
Eating for Better Brain Health: Your brain-gut blueprint
How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health
Live Healthier: Top 10 Tips From ZOE Science & Nutrition
Gut Guide - For a Healthier Microbiome in Weeks
Better Breakfast Guide
Mentioned in today's episode
High Fibre Heroes: How to turn 12 everyday vegetables into 100 joyful, health-boosting recipes by Hugh Fearnley-Whittingstall
ZOE’s PREDICT studies: What we’ve learned
Have feedback or a topic you'd like us to cover? Let us know here.
Episode transcripts are available here.
