72: Nutrition for Me! with Dora Walsh, guest Farzanah Nasser72: Nutrition for Me! with Dora Walsh, guest Farzanah Nasser
UK Health Radio Podcast
Dora Walsh talks with nutritionist Farzanah Nasser about fibre maxing, why most people fall short on fibre and how small daily tweaks can close the gap. The conversation outlines simple, sustainable ways to boost gut health, mood and long-term wellbeing through high-fibre foods.
45:18•7 Jul 2026
Fibre Maxing Made Simple with Farzanah Nasser
Episode Overview
- Aim for the NHS guideline of 30g of fibre a day, but increase intake gradually to avoid gut discomfort.
- Layer fibre-rich foods into meals you already eat, such as boosting porridge with seeds, nuts, fruit and spices.
- Front load fibre at breakfast to support steady energy, fullness and mood through the day.
- Include a wide variety of plant foods – different colours, grains, nuts, seeds and vegetables – to support a diverse gut microbiome.
- Introduce beans slowly, rinse or soak them well, and cook with herbs and spices to make them more digestible.
“There is no upper limit to fibre, but there is an upper limit to how quickly you can increase the fibre that you’re having.”
What drives someone to seek a life with more plants on the plate and fewer health problems down the line? This chat on UK Health Radio’s "Nutrition for Me" zooms in on fibre maxing – the latest food trend that might actually be worth the fuss. Host Dora Walsh speaks with registered nutritionist and functional medicine practitioner Farzanah Nasser, author of *The Everyday High-Fibre Plan*.
Farzanah shares how a career in banking and a cluster of health issues pushed her towards nutrition, saying that improving her diet "allowed me to get my autoimmunity into remission and reverse my other conditions as well." You’ll hear a clear explanation of what fibre is, why humans can’t digest it, and why that’s a good thing for the gut microbiome.
Farzanah breaks down the famous three Ps – probiotics, prebiotics and postbiotics – and explains how fibre is turned into anti-inflammatory short-chain fatty acids that support everything from digestion to mood and longevity. Rather than strict meal plans, the focus is on simple, realistic tweaks. Farzanah shows how a basic bowl of porridge can go from 4g of fibre to a serious gut-loving breakfast by gradually layering in flaxseeds, berries, nuts, seeds and spices.
She also stresses that the NHS target of 30g of fibre a day shouldn’t be hit overnight; it’s about steadily closing the "fibre gap" so your gut can adapt. Beans, fermented foods and eating the rainbow all get practical treatment, including how to reduce bean-related bloating and why rinsing or soaking them matters. There’s plenty of reassurance too: one extra plant food a day, done consistently, can still move the needle.
If you’ve ever wondered how to make fibre-friendly eating feel doable rather than daunting, this conversation might be the nudge to start layering up your next meal. What small fibre upgrade could you add today?
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