If you’re struggling to lose a few extra pounds, you might want to add more fibre to your diet. Fibre is often overlooked in weight loss discussions, despite it’s role in aiding weight loss and supporting your overall health. Adding fibre-rich foods to your meals, can help you feel fuller for longer, curb cravings and support your digestive system. But how does fibre help with weight loss? In this blog, we’ll explore the science behind fibre, the types you need and simple ways to incorporate more fibre into your diet.
What is dietary fibre?
Fibre is a type of carbohydrate found in plant-based foods that your body cannot digest. Unlike other carbohydrates, fibre does not get broken down into sugar molecules, so it passes through your digestive system intact. There are two main types of fibre.
Soluble fibre
This type dissolves in water. It forms a gel-like material in the stomach which slows down digestion. It can help lower cholesterol and aid management of blood sugar levels. Soluble fibre is found in oats; peas; beans; apples; bananas; avocados; citrus fruits and carrots.
Insoluble fibre
This type of fibre does not dissolve in water. It supports the movement of food through the digestive system and adds bulk to your stools (i.e. poo!). This can be helpful for people who have constipation. Good sources of insoluble fibre: wholemeal flour; wheat bran; nuts; beans and vegetables (1).
Both types of fibres contribute to overall health and weight management. This is because it takes longer to digest and slows the absorption of sugars and fats leading to more stable blood sugars. Soluble fibre helps manage hunger and control blood sugar, while insoluble fibre adds bulk and promotes efficient digestion. Together, they can reduce overall calorie intake and help manage weight.
How does fibre help weight loss?
Fibre promotes satiety, and researchers have found that a higher-fibre diet stimulates the release of a key appetite-reducing hormone (peptide yy) in the small intestine that aids in keeping us feeling more satiated (2).
Likewise, soluble fibre forms a gel which can slow digestion, this also helps with satiety. Soluble fibre also helps regulate blood sugar levels by slowing absorption of sugar into the bloodstream. This helps prevent the spikes and crashes in blood sugar that can trigger hunger and cravings (3). This means you are more likely to curb cravings and reduce the urge for sugary snacks. Research has also found that a higher-fibre intake improves the gut microbiota and improve health (4). This promotes a healthy microbiome by feeding the ‘good bacteria’ in the gastrointestinal tract. A balanced gut microbiome, supported by a healthy diet can play a key role in weight loss and management.
Myths about fibre
There are several misconceptions about fibre. Lets debunk a few of the most common myths.
Myth 1: All fibre rich foods are the same
Truth: Not all fibre rich foods are equal. Food like fruits, vegetables and wholegrains offer soluble and insoluble fibre, which help digestion and control blood sugar levels. Whereas, processed foods that contain fibre, such as cereal bars are packaged snacks that may not contain other essential nutrients, such as protein. Therefore it is important to focus on whole, nutrient-dense foods rather than just the fibre content (5), such as wholegrains and legumes.
Myth 2: Fibre supplements are just as good as whole foods
Truth: While fibre supplements can help you meet your daily fibre needs if you are not getting enough through your diet, supplements do not offer the same benefits as whole foods. Whole fibre-rich foods not only provide fibre, but also vitamins, minerals, antioxidants and water which are essential for overall good health. Fibre from fruits, vegetables, and wholegrains has a synergistic effect. This means the interaction between these foods produces a result that is more powerful than what would be expected if these foods were eaten alone. This helps with improving digestion and overall health in ways that supplements cannot. Whenever possible, it’s better to get your fibre from natural food sources rather than relying on supplements (6). If you are going to supplement fibre please speak with a Registered Dietitian, Registered Nutritionist (RNutr) or a Registered Associate Nutritionist (ANutr).
Myth 3: Fibre causes bloating and discomfort
Truth: Increasing your fibre intake can cause temporary gas or bloating as your body adjusts. These symptoms usually go once your body has adapted. Fibre actually promotes healthy digestion by preventing constipation and supports gut bacteria. Increasing fibre intake gradually and staying hydrated can minimise discomfort. (7)
Practical tips for adding fibre to your diet
The UK recommendation for fibre is 30g/day, here are some ways to help you meet that recommendation.
Small, Gradual Changes: Start slowly to prevent bloating or discomfort. You could begin by adding one serving of high-fibre foods to your daily meals, like an apple or a handful of wholegrains.
Drink Water: Essential for fibre to function properly and always having a glass of water with meals and fibre-filled snacks is essential for fibre to work properly.
Simple Swaps: Replace refined grains with wholegrains - such as white bread to wholemeal bread.
Boost Meals: Add veggies to soups and stir-fries, or sprinkle seeds on yogurt.
Snack Smart: Opt for raw veggies or fibre-packed trail mix instead of processed snacks, like sugary cereal bars or biscuits
Fibre is more than just a digestive aid; it is an ally in your weight loss journey. Incorporating fibre-rich foods into your meals keeps you fuller for longer, reduces cravings and supports your gut health. Remember to gradually increase your fibre intake and drink plenty of water to avoid discomfort. Prioritising wholefoods as your fibre sources also helps getting enough vitamins and minerals to support your health.
This blog was written by Amber Brown (ANutr), a nutrition and behaviour masters student at Bournemouth University. Find her on @amberbrownnutrition.
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