It reduces the risk of heart disease, stroke, type 2 diabetes and colon cancer – while boosting the health of our gut microbiome and brain. Yet we all eat far too little fibre. Here is the no-fuss guide to getting your 30g a day

What is the leading risk factor for diet-related ill health? Ultra-processed food? Too much salt, sugar or fat? According to a systematic analysis published in 2022, it is our low intake of wholegrains. Wholegrains contain B vitamins, folic acid, omega-3 fats, protein, antioxidants and micronutrients. And, crucially, they are packed with fibre.

“Fibre feels like the forgotten nutrient,” says Dr Samantha Gill, a specialist gastroenterology dietitian for the British Dietetic Association. “It has a reputation for being bland, boring and tasting like cardboard. On top of that, fibre is often related to bloating and flatulence.”

Analysis shows patients need to exercise and keep their weight down to reap maximum benefit

Muscular strength and good physical fitness could almost halve the risk of cancer patients dying from their disease, according to a study that suggests tailored exercise plans may increase survival.

The likelihood of people dying from their cancer has decreased significantly in recent decades owing to greater awareness of symptoms, and better access to treatment and care.

One study found athletes were three times as likely to leak as women who did little or no exercise. But why does this happen – and can you prevent it?

On a wall in a gym in south London, someone has written: “PB [personal best] with a bit of wee.” Who could have written it? A runner? A woman doing CrossFit who has been jumping rope? A powerlifter? Evidence shows that all these activities can trigger higher rates of urinary incontinence (UI) in women than other activities. (Men’s anatomy is different, so they are less prone to the problem.)

“Women pee. In my gym you see it all the time,” says Emily Westray, a 27-year-old civil servant in Sheffield who can bench press 75kg, deadlift 130kg and squat 115kg, while only weighing 57kg herself. She used to be a diver and gymnast and got into powerlifting two years ago. At first, she had no problem. And according to usual preconceptions, she shouldn’t have. She’s young and has never had children. Incontinence is supposed to affect women who have gone through childbirth, and the middle-aged and menopausal.