Hugh Fearnley-Whittingstall

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364 appearances 1 recordings 1 series first heard Jul 2026 last heard 30 Jul

Hugh Fearnley-Whittingstall’s voice in public audio — every appearance, attributed to the second.

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Recordings per month over the last 12 months — 1 in all, peaking in Jul 2026 with 1.

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ZOE Science & Nutrition · How to reduce your heart disease, dementia and cancer risk with 12 everyday high-fibre foods | Hugh Fearnley-Whittingstall & Prof Sarah Berry · 30 Jul 2026 podcast

But if you cook the kale right and make it nice and tender, maybe strip out the middle stalk, which of course you can then put in a beautiful ferment because it's a brilliant ingredient in a kimchi or a sauerkraut.

That's where the microbes go to work outside of your tummy and get some of the work done before they go in.

But that's such a brilliant summary from Sarah, touching on so many important roles that fiber has.

I mean, a sort of layman's description that I like to use is that fiber becomes almost like the soil in your gut microbe garden.

And like a good soil or a good compost, it's great if it's been contributed to by many diverse types of plant offering up different types of fiber.

And even the soluble fibers from different plants will be different from each other.

and the insoluble fibers.

And they have other things with them, which will add to the diversity of food on offer to the microbes.

So if you want your gut microbiome garden to be blooming, fiber is the magic soil and the compost all rolled into one that will make it bloom.

I think it's very hard to overdo it with the fiber if your main source of fiber is natural whole foods.

I think it's important to say that if you know you're at a pretty low fiber intake at the moment, you don't want to go from zero to hero too rapidly because there are consequences for your tummy getting used to a high fiber diet.

So take it a little bit at a time.

Don't go onto a massive fiber fest straight off the blocks.

But if you do it gradually, you can build things up within a matter of a few weeks.

You can get to that 30.

And if you want, smash it and go up to 40.

You start to just know when you are moving in the right direction.

You feel the benefits.

You see plates of food that just look right once you start to read fiber.

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