Within hours, you can get steadier energy after meals and fewer blood crashes. Within 24 to 48 hours of

increasing fibre, actually your gut microbes can start to shift. Your appetite can feel calmer. You get fewer

cravings. And then within days, more regular bowel movements. And then within weeks, you know,

less bloating, feeling lighter, feeling more energized bowel movements. And then within weeks, you know, less bloating, feeling lighter, feeling more energized,

and improvements in cholesterol and blood pressure for some people.

Now, what could reduce your risk of heart disease and stroke, lower inflammation,

and make you less susceptible to depression?

The answer, says nutritionist Emma Bardwell, is fibre. Hello, welcome to Age Better with me, Liz Earle.

Now, my mission is to change the conversation around ageing by showing you that small but

powerful shifts in what you eat, how you move, the way you sleep

and live can genuinely transform how you age. And the idea of extending lifespan is good,

isn't it? But do you know, it's health span that I'm most interested in because I don't know about

you, but in my later years, I want to live well

and feel bolder and more confident in my skin than ever before. And as I hinted there,

getting more fibre in our diets could be an incredibly simple way of improving health span.

And as it stands here in the UK, we're only eating 16 grams or so of fibre a day, but we need

more like 30.

It's kind of almost double, isn't it, for our bodies to really function optimally.

Well, registered nutritionist and health writer Emma Bardwell is back by popular demand.

You loved her evidence-based,

no-nonsense approach when she came on the show last year to talk about what healthy digestion

really looks like, fibre, aiding weight loss and how it can help regulate hormones too.

...