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Dr Emily Leeming | Gut Health

@dremilyleeming

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Fibre recipes that actually taste good 🧡
Scientist · Dietitian · Ex-Superyacht Chef
EAT-FIBRE trial @lifeatkings
Author of Fibre Power & Genius Gut

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So speedy!! Black bean quesadillas with 11g of fibre and 32g of protein, and of course, pretty darn tasty.

Ingredients to feed one:

🔸1 wholewheat wrap
🔸 1/4 red onion, finely diced (optional)
🔸 2 eggs
🔸 30g feta
🔸 80g black beans
🔸 Chopped coriander

Serve with chutney or guacamole, whatever tickles your fancy 🧡 by @dremilyleeming

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9 days ago

“30g of fibre a day just isn’t realistic.” The problem is, we picture fibre as chewy, worthy, hard-work food. And let’s be honest, maybe a bit dull and flavourless. Salad leaves for days (which are actually pretty low in fibre, by the way) and thick slices of stodgy bread.

But...that’s BS.

Fibre is found in creamy foods, like avocado and dark chocolate.

It’s even found in small amounts in drinks, like coffee and oat milk.

That’s because not all fibre is the chewy, stringy kind.

Some types dissolve in water and go soft and gel-like, which is partly why porridge turns creamy as it cooks. So you can’t tell how much fibre a food has by its texture alone.
So no, you don’t need to chew for hours to get the fibre you need.

And a handful of foods can get you to your daily 30g of fibre. I promise you it isn’t as complicated as you might have thought before! Hopefully I’ve persuaded you otherwise 🧡 by @dremilyleeming

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11 days ago

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2 months ago

"30g of fibre sounds like a lot of lentils!" I get asked what 30g of fibre looks like more than almost anything else, usually with a slightly worried face, as if the answer involves a bowl of bran and a lot of willpower.

I've laid out what 30g of fibre actually looks like, and (I hope!) it's not as intimidating as it might first seem.

And no, you don't have to give up your favourite white bread either.

You also don't have to hit 30g perfectly every single day, it's most days that counts, over time.

If you're nowhere near 30g at the moment, build up over a couple of weeks. That's because your gut takes time to adapt, and often a key reason why people think that fibre isn't for them - it's because they've gone too much too fast, and their gut's gone 'uh-oh'. Start with breakfast, then up your fibre at lunch, then dinner, and before you know it, that 30g most days is easy 🧡 by @dremilyleeming

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3 days ago

16g fibre, 30g protein, roasted veg pasta! Welcome back to my new series, over 10g of fibre and 30g of protein. 🧡

Serves 2
Ingredients:
120g wholewheat pasta
1 courgette
1 aubergine
6 tomatoes
1 garlic clove
Half a bunch of basil, chopped
1 ball of mozzarella
2 tbsp pine nuts, toasted

Roughly chop the veg, and remove the head of the garlic. Add to a roasting tray with olive oil and season. Roast at 200 degrees for 50 minutes, or until soft and caramelised. Mash with a fork, then stir in the chopped basil, toasted pine nuts, boiled pasta and chunks of mozzarella.

Save this as a great way to use up any sad tomatoes 🍅 by @dremilyleeming

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4 days ago

Our Palaeolithic ancestors ate an estimated 100g of fibre a day, yet we’re told to aim for 30g…

Have we set the bar too low?

100g is not a target, but it’s a reminder that our guts evolved on a lot more fibre than most of us eat today.

There’s a wealth of evidence that 30g of fibre a day is great for your health. The caveat is that very few people in these studies eat 40 or 50g, so the evidence at higher intakes is thinner, not absent.

What to do? Find the sweet spot that works for you, which for most people is around 30g of fibre a day. If you’re hitting 40 or 50g, that’s fantastic too, and it’ll be doing your health a lot of good. Just make sure to slowly increase the amount of fibre you’re eating - giving your gut time adapt! And stay hydrated too, if you up your fibre too quickly and without drinking enough fluids, it can lead to feeling bloated and constipated.

The amount of fibre that is right for you it should feel pain-free, symptom-free and easy to keep up, and it shouldn’t come at the expense of the rest of your plate. Balance with other nutrients your body needs, like protein, matter too. by @dremilyleeming

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5 days ago

Every 10g fibre daily = linked to 10% ⬇️ risk of bowel cancer

What does 10g of fibre look like?

medium sweet potato + portion of peas
handful almonds + pear
a generous portion of wholewheat pasta
2.5 tbsp chia seeds (make sure to soak them or have them with liquid)
2/3 of a can of beans

Are you, or do you know, an identical twin? Please share this post with them!

We are recruiting identical twins 18-55 years old, based in the UK, for our King’s College London EAT-FIBRE study @twinsuk_research see the link in bio. by @dremilyleeming

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6 days ago

With bowel cancer on the rise in under-50s, looking after your gut has never been so important.

This World Cancer Research Day, Dr Emily Leeming, dietitian and researcher at King’s, explains how fibre could play a key role in preventing early-onset bowel cancer and how we can get more of it in our diet. 🥦🍞🥝

To understand more about bowel cancer risk Dr Leeming and team are looking for identical twins to join EAT-FIBRE, our King's study.

Bowel cancer is the third most common cancer in the world, and the fourth in the UK, where it makes up about 1 in 8 of all new cancers (Cancer Research UK). It's still relatively rare under 50, but cases in that age group are rising faster in England than almost anywhere else (Sung et al., 2024, The Lancet Oncology). We don't yet know why.

We have good evidence that eating more fibre is linked to a lower risk of bowel cancer in older adults. But what about younger people? That's one of the questions we're trying to answer.

This video was filmed last year, and the newest UK figures are worse than the 93% Emily mentions.

Around 96% of adults now don't get the recommended 30g of fibre a day (National Diet and Nutrition Survey 2019 to 2023).

Easy swaps ⬇️
• Half your plate fruit and veg at every meal
• Keep the skins on your kiwi, squash and potatoes
• Choose wholegrain bread, pasta and rice
• Tip a tin of beans, chickpeas or lentils into whatever you're already cooking
• Swap crisps for popcorn or a handful of nuts
• Sprinkle seeds on yoghurt, porridge or salads
• Keep frozen peas, spinach and berries in the freezer to throw into anything

Find out more about the EAT-FIBRE trial and how to sign up via the link in our bio.

#WorldCancerResearchDay #BowelCancer by @dremilyleeming

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10 days ago

Fibre isn’t one thing doing one job.

When it comes to your gut health, and your risk of bowel cancer, it’s acting in a number of ways.

It feeds bacteria that make butyrate, a key fuel for your cells lining your gut.

It bulks up your poo, helping it pass through at a timely pace, so the gut wall has less contact time with anything harmful.

It also helps to shifts bile acid metabolism away from forms linked to DNA damage.

Most of our understanding of bowel cancer and fibre, come from studies on older adults. That’s because bowel cancer traditionally has been a disease more likely in those in their 70s, and not the younger generation.

That’s why our EAT-FIBRE study is looking at people between 18-55 years old, is there better advice we can give to support gut health, and lower markers of bowel cancer risk in younger people? That’s what our study is looking to understand.

Are you and your identical twin aged 18 to 55? Sign up to the EAT-FIBRE study, link in bio.

EAT-FIBRE is a King’s College London study run by @twinsuk_research as part of the Cancer Grand Challenges PROSPECT programme. Study team: Professor Jordana Bell, Dr Sylvia Zanesco, Dr Emily Leeming, Dr Tom Rice and Grace Arrowsmith RD.

Not an identical twin? Anyone aged 18 and over can join the King’s College London PROSPECT-UK Community study @healthspan_connect sign-ups open 5 October. by @dremilyleeming

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12 days ago

Know an identical twin aged 18 to 55 in the UK?

Please tag them! 👯

To find out more, comment TWIN and the sign-up link will be sent to your DMs.

30 more twins pairs are urgently needed for the King’s College London EAT-FIBRE study, sign-ups close on 12th October.

Bowel cancer is rising in adults 55 and under and no one fully knows why. This 3-month nutrition study looks at whether a healthy diet changes the gut in ways that could help prevent it.

How to sign up:

Comment TWIN below and you’ll get the link in your DMs

OR

Go to @twinsuk_research or @dremilyleeming and tap the link in bio

EAT-FIBRE is a King’s College London study run by TwinsUK as part of the Cancer Grand Challenges PROSPECT programme, funded by Cancer Research UK and the Cancer National Institute in the US.

Study team: Professor Jordana Bell, Dr Sylvia Zanesco, Dr Emily Leeming, Dr Tom Rice and Grace Arrowsmith RD.

Not an identical twin? Anyone aged 18 and over can join the King’s College London PROSPECT-UK community study (Healthspan Connect), sign-ups open 5 October, link in bio. by @dremilyleeming

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13 days ago

The gut health advice that’s actually worth listening to with @dremilyleeming 🥑

🔔 Monday 7 AM by @dremilyleeming

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21 days ago

Are you team skin or not? 🥝

Episode with @dremilyleeming coming soon. by @dremilyleeming

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21 days ago