or flGetting to a healthy weight and staying there is an important way to prevent heart disease, diabetes, some cancers and other serious conditions. Many of us know first hand just how hard it can be to reach and maintain that healthy weight.
Recent studies show that the majority of people consume less than 50% of the recommended amount of fibre daily. Just 30 grams of fibre each day can help you lose weight, lower your blood pressure, and improve your body’s response to insulin.
As well as aiding digestion and preventing constipation, fibre adds bulk to your diet, a key factor in both losing weight and maintaining a healthy weight. Adding bulk can help you feel full sooner. Since fibre stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you to eat less. High-fibre foods such as fruits and vegetables tend to be low in calories, so by adding fibre to your diet, it’s easier to cut calories.
Fat Burning and Insulin Spikes
Other ways that a high fibre intake can aid weight loss:
- By regulating your blood sugar levels, it can help maintain your body’s fat-burning capacity and avoid insulin spikes that leave you feeling drained and craving unhealthy foods.
- Eating plenty of fibre can move fat through your digestive system at a faster rate so that less of it can be absorbed.
- When you fill up on high-fibre foods such as fruit and vegetables, you’ll also have more energy for exercising.
How to add more fibre to your diet
In addition to weight control, higher fibre diets can also help to prevent type 2 diabetes and cardiovascular disease.
Adding fibre to your diet can be easy and delicious. A high-fibre cereal, oatmeal or milled flaxseed with berries on top is a great way to start the day. For lunch, enjoy a salad sprinkled with chickpeas or kidney beans and some nuts (almonds, peanuts, walnuts, or pecans). Make a stir-fry for dinner using a variety of vegetables, and top with pumpkin or sunflower seeds.
Snacks offer another opportunity to get fibre. Whole fruit, nuts, and seeds, or a berry smoothie with wheat bran or flaxseed are good options, as are dried fruit (prunes, raisins), popcorn, and bean dips paired with veggies or whole-grain crackers.
Of course, we’re talking ‘plumbing’ here so I do need to mention fluid intake to keep it all moving along !
Fibre is also great for your microbiome too !