Prof Sarah Berry

speaker

966 appearances 5 recordings 1 series first heard Jun 2026 last heard 4d ago

Prof Sarah Berry’s voice in public audio — every appearance, attributed to the second.

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Recordings per month over the last 12 months — 5 in all, peaking in Sep 2026 with 2.

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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

That's anywhere between, let's say, 25 grams to kind of around 38, 40.

That's what the current recommendations are.

But there's so much emerging evidence now that...

But these added benefits, particularly if I've got a microbiome, that suggests that actually an ideal amount would be potentially to go to 40 or even to go to 50.

The problem is, is fiber, like you said, is being considered boring, unsexy.

There hasn't been loads of research on these different amounts.

So we believe as nutrition scientists that to go up to 40 would be a fantastic amount to achieve.

Yeah, around that.

Well, it would be great that you're getting 30 grams of fiber, but there is increasing evidence regarding the importance of having a diversity of different fiber types.

So we touched briefly on the fact that you've got soluble and insoluble.

And in simple terms, the soluble feed your gut microbes, the insoluble bulk out your stomach, bulk out your poo, et cetera, et cetera.

But within those groups, there's so many different fiber types and they all behave very differently.

So for example,

The fiber that's in apples, pectin, that's a fabulous soluble fiber that will feed your gut microbes, but not all your gut microbes like pectin.

And so what we know is that different microbes preferentially feed on different types of fiber.

And we know from our own ZOE research and other published research that it's important to encourage a diversity of different microbes, particularly the good microbes.

So you want a diversity of different foods.

But we also know some fibers have very specific functions.

So take oats, which contain beta-glucans.

We know that beta-glucans have a really potent role in reducing our bad cholesterol, our LDL cholesterol.

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