When it comes to staying healthy in the UK — especially with the cold weather, stressful schedules, and fast food everywhere — two major dietary “F-words” can help keep your health in check: Fibre and Fermented Foods. Whether you’re hustling in London, Leicester, or Leeds, your gut needs some serious backup, and these two do the job well!
🧠 Your Gut Is Talking to Your Brain — Literally!
Your gut is home to trillions of tiny organisms (known as your gut microbiome) that impact your digestion, immune system, mood, and even your mental health. Think of it as a silent partner that influences everything — from how you feel to how well you fight infections.
Stress, processed foods, and irregular meals — which many Naijas in the UK deal with — can throw off this balance. That’s where fibre and fermented foods come in.
🍠 What’s Fibre and Why Should You Care?
Fibre helps food move smoothly through your digestive system. It keeps things regular (you know what we mean), helps control weight, and lowers “bad” cholesterol.
High-Fibre Nigerian & UK-Friendly Foods:
- Beans (e.g., black-eyed beans, kidney beans)
- Oats (hello, warm morning porridge!)
- Plantain (especially the unripe type)
- Brown rice
- Sweet potatoes
- Whole wheat bread and pasta
- Fruits like bananas, oranges, and apples
- Veggies like okra, ugu (pumpkin leaves), and spinach
🥤 Pro Tip: Increase your fibre gradually and drink plenty of water to avoid bloating and cramps.
🥛 What Are Fermented Foods?
Fermented foods contain probiotics (the good bacteria) and prebiotics (what feeds them). They’re essential for gut health, which affects your immunity, skin, and even mood.
Fermented Foods to Add to Your Diet:
- Yogurt (look for ones with “live & active cultures”)
- Garri (yes, soaking garri counts — just don’t overdo the sugar)
- Fufu made from fermented cassava or maize
- Kefir (available in most UK supermarkets)
- Pickled vegetables (like sauerkraut or kimchi)
- Kombucha (a fizzy probiotic tea drink)
🥣 You don’t have to eat all of these daily — just include a few regularly. No need to spend money on fancy supplements when food does the job!
🛑 What to Avoid
⚠️ Be cautious with processed and canned versions — they may have gone through heat treatment that kills good bacteria. And as tempting as probiotic pills might be, there’s no regulation, so stick to natural food sources when possible.
💡 Naija-Friendly Tips
✅ Swap white rice for brown rice or add beans to your jollof.
✅ Start your day with oats and yogurt instead of white bread and tea.
✅ Enjoy unripe plantain more often — boiled or grilled.
✅ Add fermented foods to your shopping list weekly — even a bottle of kefir or small tub of sauerkraut can go a long way.
Let your gut thank you by keeping your plate colourful, your meals balanced, and your culture in the mix.
#NaijaUKConnect #NaijaInUK #HealthyLiving #FibreMatters #FermentedFoods #GutHealth #NaijaFoodInUK
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