Forget the diet pills and strict programs — UNPROCESSED foods form the foundation for a sustainable and healthy lifestyle. They can contribute to better digestion and help reduce the risk of chronic diseases. Health doesn’t start in a jar, but on your plate.
The topic I want to focus on today is close to my heart: nutrition as the foundation for health. Over the past decades, the numbers have become downright alarming. In the United States, more than 30% of adults are now obese, and another 30% are overweight. This means that more than two-thirds of the American population faces elevated health risks. What was once an exception has now become the norm.
Overweight and obesity statistics in the Netherlands:
- In 2021, 51.8% of Dutch adults were overweight, of which 15.5% were classified as obese (CBS, 2022).
- The share of adults with obesity has doubled in forty years: from 6% in 1981 to 15.5% in 2021 (Public Health Future Exploration, 2022).
- Among children aged 4-20, over 16% were overweight in 2021, and 3.3% were obese (CBS Statline, 2022).
- Prevalence increases with age: in the 65-75 age group, approximately one in four people have obesity (VTV, 2022).
- Education level also plays a role: 61% of those with lower education are overweight, compared to 42% of those with higher education (RIVM, 2018).
Although the numbers in the Netherlands are lower than in the US, we’re seeing a concerning trend here too: overweight is becoming increasingly common across all age groups and socioeconomic levels. This is not a personal failure, but a systemic problem we must take seriously.
Obesity rarely comes alone. It’s closely linked to numerous chronic conditions such as type 2 diabetes. In the United States, the number of people with diabetes has skyrocketed in recent decades. Where the disease was still relatively rare in the 1950s and 1960s, the current percentage hovers around 10%, with a large group of people considered prediabetic. These are no longer marginal figures — these are structural shifts in public health.
So what changed in our diet that put our health under such pressure? British physician and researcher Dennis Burkett asked this question decades ago. His work focused on a surprising subject: bowel movements. He extensively studied the differences in feces between Western and African populations, and what did he find? While Western feces are often dry and grainy, those in African communities were soft, voluminous, and regular.
Burkett lived in Africa for over twenty years and observed something that wouldn’t let him go: people who ate unprocessed, fiber-rich foods had less constipation and lower rates of chronic disease. His hypothesis was as simple as it was revolutionary: the low-fiber diet in Western countries — caused by refining and processing food — contributes to a series of diseases that are barely found in other parts of the world.
According to Burkett, it often starts with constipation — an seemingly small signal of a fiber deficiency in the diet. But in the long term, that deficiency can lead to serious conditions such as:
- colorectal cancer
- diverticulosis
- appendicitis
- varicose veins
- diabetes
- obesity
- allergies
- breast cancer
- prostate cancer
It sounds trivial to talk about fiber — until you realize what it means for the functioning of your entire body. Despite the relevance of his insights, Burkett’s work remains underappreciated. Yet his findings are now being confirmed by large epidemiological studies. The NIH reported that a lack of fiber not only increases the risk of colon and liver cancer, but also death from heart disease, diabetes, infections, and other chronic conditions. What we leave out of our diet may have more impact than what we put in.
Overgewicht & Obesitas in Nederland
Belangrijkste cijfers en trends in overzicht
Gewichtsverdeling Volwassenen (2021)
Ontwikkeling Obesitas 1981-2021
Overgewicht per Leeftijdsgroep
Invloed Opleidingsniveau
The scientific consensus is now crystal clear: a high fiber intake has a positive effect on our health. According to the Mayo Clinic, a fiber-rich diet contributes to normal bowel movements, a healthier gut environment, stable blood sugar levels, and lower cholesterol. It also helps achieve a healthy weight and can extend lifespan. Fiber doesn’t seem spectacular, but it’s quietly indispensable.
Benefits of a high-fiber diet: normalizes bowel movements, supports gut health, lowers cholesterol, stabilizes blood sugar levels, aids in weight management, promotes a longer life.
Yet we continue to remove fiber from our diet on a massive scale. Why exactly? Take rice as an example. Most people only know the white variety, while the original rice grain is actually surrounded by a layer of bran — the natural fiber-rich husk, also called ‘bran.’ What remains after processing is merely the starch-rich interior: the endosperm. What started out nutritious ends up as empty filler.
The same applies to wheat. What begins as a complete grain kernel full of nutrients often ends up as white flour without nutritional value. We process food until it loses its original function: nourishing the body. Show me any carbohydrate-rich natural product — and I’ll show you how much fiber it once contained.
Conclusion
The large-scale removal of fiber from our diet is not a detail — it’s a fundamental shift that affects our health in ways we’re only beginning to understand. Those who eat more unprocessed foods like whole grains, vegetables, and fruit automatically get more fiber. This lowers the risk of chronic diseases and supports a stable lifestyle. We must seriously ask ourselves why we’ve come to ignore the most nutritious part of our food out of convenience or habit.
Verified Sources
- https://www.eetgoedvoeljegoed.nl/onbewerkt-eten-nader-uitgelegd/
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Frequently Asked Questions
What are the benefits of unprocessed foods?
Unprocessed foods contain more fiber, vitamins, and minerals than their processed counterparts. They aid in better digestion, promote stable blood sugar levels, and contribute to a lower risk of chronic diseases.
How much fiber do I need daily?
For adults, an intake of 25 to 30 grams of dietary fiber per day is typically recommended. The exact need can vary per person and lifestyle.
What are some examples of unprocessed foods?
Think of whole grains, legumes, fresh vegetables, fruit, nuts, and seeds. These foods naturally contain more fiber and fewer added sugars or processing.
Why is fiber important for health?
Fiber contributes to regular bowel movements, supports gut flora, helps lower cholesterol, and can prevent overeating by providing a longer-lasting feeling of fullness.
How can I add more fiber to my diet?
Choose whole grain products more often, eat vegetables with every meal, and regularly add legumes or nuts to your dishes.
