170: The Relaxback UK Show with Mike Dilke - Episode 170170: The Relaxback UK Show with Mike Dilke - Episode 170
UK Health Radio Podcast
Mike Dilke speaks with Dr Rupy about how low fibre intake, ultra-processed foods and weak public health messaging contribute to obesity and chronic disease. They discuss simple whole-food changes, especially adding nuts, seeds and legumes, that research suggests could improve heart and metabolic health.
32:17•2 Jun 2026
Fibre, Fake “Health” Foods and the Power of a Handful of Nuts
Episode Overview
- Poor diet is a major driver of disease, with two thirds of UK adults already overweight or obese and projections that this will worsen by 2040.
- Most people significantly under-eat fibre, averaging 15–18 grams a day instead of the recommended minimum of 30 grams.
- Many “healthy” products such as cereals, baked crisps and some wholemeal breads are ultra-processed and low in key nutrients.
- A simple daily habit of around 25 grams of nuts and seeds can meaningfully boost fibre, healthy fats and micronutrients, supporting heart and metabolic health.
- Focusing on adding whole foods like legumes, nuts, seeds and fruit may be more effective than just telling people to restrict sugar, fat and calories.
“"Just think about that: a handful of nuts and seeds could do much more for your health than people actually realise."”
What can we learn from those who have battled addiction to ultra-processed food and low-fibre habits? This Relaxback UK Show episode sees host Mike Dilke chatting with NHS GP and self-described nutritionist Dr Rupy about why so many people think they eat well, yet fall short on the basics that protect long-term health.
Aimed at anyone who cares about their body, weight, heart health or risk of type 2 diabetes, the conversation breaks down why diet quality matters as much as calories. Dr Rupy explains that poor diet is a leading cause of disease, with “two thirds of adults already overweight or obese” and projections that 71% of adults could be overweight by 2040, particularly in poorer communities. The focus lands firmly on fibre.
Current guidance suggests 30 grams a day, yet “96% of people… do not consume the 30 grams of fibre per day,” most managing only 15–18 grams. Instead of shaming people for what they eat, Dr Rupy stresses what’s missing: nuts, seeds, legumes, whole grains and fruit. He argues that simply adding a daily handful of nuts and seeds can boost fibre, vitamin E, magnesium and healthy fats, with research suggesting a measurable reduction in cardiovascular risk.
You’ll also hear why labels like “whole grain” or “baked” can lull people into eating ultra-processed cereals, breads and snacks that lack key nutrients. Mike pushes on sensational headlines comparing poor diet to smoking, and Dr Rupy admits the phrasing can sound over-the-top but says strong messaging may be needed to shift habits. From savoury breakfasts and upgraded porridge to sneaking chia into marmalade, the episode is full of small, realistic tweaks rather than perfectionism.
If you’ve ever assumed your diet is “pretty healthy”, this chat might make you look at your plate – and your fibre – in a whole new way. So, what simple change could you add to your meals today?
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