The rising trend of ‘fibremaxxing’—enhancing the fibre content in our diets—has been gaining popularity, with Hugh Fearnley-Whittingstall championing this movement.
The renowned TV chef and food advocate states, “When you observe discussions about fibre online—and I’m pleased to see this—there’s a significant focus on nuts and seeds, especially chia seeds due to their high fibre levels.”
“However, one reason these foods garner such attention is that they contain a high fibre content per gram as they are dry ingredients, whereas most vegetables consist of about 60 to 80% water.”
“If you were to remove the water from vegetables, their fibre content would also be incredibly high,” he adds.
Fearnley-Whittingstall, now 61, warns that if you’re consuming a lot of dried nuts and seeds, it’s vital to drink ample water. He believes that while the shift towards nuts and seeds is beneficial, many high-fibre vegetables often go unnoticed.
(Emma Lee/PA)
Additionally, vegetables provide vital phytonutrients, micronutrients, vitamins, and other beneficial elements that nourish gut bacteria.
Does he believe that we underestimate our fibre needs? “I don’t just think it, I know it,” insists Fearnley-Whittingstall, who established River Cottage at Park Farm two decades ago. “Approximately 6% of the population consumes the recommended 30 grams a day, with over 90% falling short. This is central to our dietary health crisis.”
While it’s important to include whole grains, nuts, and seeds, Fearnley-Whittingstall emphasizes that the everyday, accessible vegetables we often buy are the true ‘fibre heroes’.
In his latest book, High Fibre Heroes, the chef dedicates himself to showcasing 12 vegetables—peas, carrots, broccoli, spinach, cabbage, kale, tomatoes, mushrooms, beans, cauliflower, lentils, leeks, and sweetcorn—demonstrating how to elevate each into a delicious main ingredient.
These are the vegetables we tend to overlook, he remarks, “Everyone recognizes them, yet we fail to give them the acclaim they warrant.”
“They are often overlooked simply because they’re so ubiquitous. I aimed to highlight them and shift them from the back of the fridge to the culinary spotlight.”
The new recipes are crafted to be “simple, low-stress meals, either prepared in one pan on the stove or assembled on a large tray for the oven.”
For instance, peas are a staple found in most freezers. “I love cultivating them in my garden,” says Fearnley-Whittingstall, “but like many, I also consume a lot of frozen peas.”
“The [warm] bashed peas dip may be one of the simplest recipes in the book, yet it’s incredibly delicious. The pea and noodle coconut soup is another quick and delightful option.”
Carrots are likewise a common feature in many households, yet Fearnley-Whittingstall asserts that “they truly are the most obvious vegetables.”
“One challenge is that children are often not introduced to fresh vegetables and may not recognize what they look like. Still, everyone is familiar with peas and carrots!”
Yet the orange veggie seldom takes center stage. Enter Fearnley-Whittingstall with his carrot and cashew curry or his carrot lasagne.
Not only are carrots affordable and rich in nutrients—such as beta-carotene and antioxidants—but about 75% of people regularly eat them.
He believes carrots can even be “quite elegant.” One recipe inspired by Heston Blumenthal braises carrots with oranges and tomatoes to create a tender dish complemented by a rich, tangy sauce and olives, offering a delightful umami kick.
Leeks, he insists, are “definitely underrated.” Typically, they are merely “chopped and tossed” into soups or sauces.
(Emma Lee/PA)
“However, I genuinely appreciate their texture.” The new book offers innovative ways to utilize them—consider leek and fennel bruschetta or a leek and chickpea curry.
Fearnley-Whittingstall also recommends frozen spinach as “incredibly useful.” This leafy green can be cultivated throughout the year in the UK, and he mentions, “I enjoy growing a lot of it myself, but I also cherish having easy access to frozen spinach.” You can use it in roasted saag aloo, or a spinach and lentil gratin bake.
“Anything you can easily toss spinach into develops into a wonderful, hearty dish. I refer to these as ‘stoups’—a blend somewhere between a stew and a soup.” Think along the lines of a spicy lentil, squash, and greens ‘stoup’.
The key to overcoming the challenge of insufficient fibre intake, he believes, is to prepare meals from scratch.
Hugh’s tomato dhal with greens (Emma Lee/PA)
“Ultimately, I can’t address the issue of promoting healthy eating for individuals who don’t cook at all. We must cultivate a generation capable of preparing healthy meals from scratch to combat the escalating problem of diet-related diseases.”
If young individuals can master a few simple, healthy recipes, Fearnley-Whittingstall believes this will equip them with “remarkable resilience” in a challenging world after they leave school.
“If they can cook some meals for themselves, it empowers them to maintain their health, which I consider to be invaluable, regardless of what challenges life presents.”
Fibre intake is vital at every stage of life.
“It’s never too late to enhance your diet,” he insists. “As people age, it becomes increasingly challenging to change habits; adults often find it difficult to adapt unless they are willing to explore new approaches.”
(Bloomsbury/PA)
High Fibre Heroes by Hugh Fearnley-Whittingstall is released in hardcover by Bloomsbury Publishing, retailing for £26. Photography by Emma Lee. Available now.
