{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/5e43fdd6e40bfc8e713b02ff/6979e682eded5f2d3c33eff1?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"How to hit 30 grams of fibre a day in midlife (without the bloat) – with Emma Bardwell","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/5e43fdd6e40bfc8e713b02ff/1769596371518-e4b77157-af7a-4c6f-8d89-15c9990fbfd1.jpeg?height=200","description":"<p>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.</p><p><br></p><p>Emma's back on the show by popular demand to explain why hitting 30 grams a day could transform everything from weight loss and mood to digestion and glowing skin – and the simple hacks that make it easy to hit that target.&nbsp;</p><p><br></p><p><strong>In this episode:</strong></p><ul><li>Why fibre needs better PR (and why&nbsp;protein hogged the limelight in 2025)</li><li>The difference between soluble and insoluble fibre – and why you need both</li><li>Fibre heroes: raspberries, cannellini beans, cacao powder and ground almonds</li><li>How to go from 16g to 30g without eating mountains of vegetables</li><li>The microdosing approach: starting with one teaspoon of beans to avoid bloating</li><li>Why fermented foods and kefir are game-changers for your gut microbiome</li><li>The Bristol Stool Chart and poophoria (yes, really)</li><li>How fibre supports weight loss, hormone balance, and even clears microplastics</li><li>Why your digestion slows in perimenopause – and what to do about it</li><li>Emma's tips for cooking tempeh</li><li>The timeline: what happens to your body within hours, days, and weeks of increasing fibre</li></ul><p><br></p><p><strong>More from Liz:</strong></p><ul><li><a href=\"https://lizearlewellbeing.com/product/how-to-age-liz-earle/\" rel=\"noopener noreferrer\" target=\"_blank\"><strong>Preorder Liz’s new book –&nbsp;<em>How to Age</em></strong></a></li><li><a href=\"https://lizearlewellbeing.com/product/a-better-second-half-liz-earle/\" rel=\"noopener noreferrer\" target=\"_blank\"><strong><em>A Better Second Half</em>&nbsp;</strong></a></li><li><a href=\"https://www.instagram.com/lizearleme/?hl=en\" rel=\"noopener noreferrer\" target=\"_blank\"><strong>Follow Liz on Instagram</strong></a></li><li><a href=\"https://www.instagram.com/lizearlewellbeing/?hl=en\" rel=\"noopener noreferrer\" target=\"_blank\"><strong>Follow Liz Earle Wellbeing on Instagram</strong></a></li></ul><p><br></p><p><strong>More from Emma:</strong></p><ul><li><a href=\"https://www.amazon.co.uk/Fibre-Effect-surprising-transform-health/dp/1785046276\" rel=\"noopener noreferrer\" target=\"_blank\"><em>The Fibre Effect</em></a></li><li><a href=\"https://www.amazon.co.uk/30g-Plan-protein-plants-weight/dp/1785045695/ref=pd_lpo_d_sccl_2/261-1773168-3791807?pd_rd_w=HCwJj&amp;content-id=amzn1.sym.bb13d3fc-af40-4fff-a822-e0e4c415da96&amp;pf_rd_p=bb13d3fc-af40-4fff-a822-e0e4c415da96&amp;pf_rd_r=3G2CZCJ8HQVE1FN24Z7M&amp;pd_rd_wg=p9A9u&amp;pd_rd_r=f2e20da8-ea80-4442-a859-834eea51ff0d&amp;pd_rd_i=1785045695&amp;psc=1\" rel=\"noopener noreferrer\" target=\"_blank\"><em>The 30 Gram Plan</em></a>&nbsp;</li><li><a href=\"https://www.instagram.com/emma.bardwell/?hl=en\" rel=\"noopener noreferrer\" target=\"_blank\">Follow Emma on Instagram</a>&nbsp;</li></ul><p><br></p><p><strong>Get in touch with a question for Liz:</strong></p><ul><li>Email:&nbsp;<a href=\"mailto:podcast@lizearlewellbeing.com\" rel=\"noopener noreferrer\" target=\"_blank\">podcast@lizearlewellbeing.com</a></li><li>WhatsApp: 07518 471 846</li></ul><p><br></p><p><em>Some links may be affiliate links, which help support the show at no extra cost to you. Read our&nbsp;</em><a href=\"https://lizearlewellbeing.com/affiliate-policy/\" rel=\"noopener noreferrer\" target=\"_blank\"><strong><em>Affiliate Policy</em></strong></a><em>&nbsp;for more information.</em></p>","author_name":"Liz Earle"}