Could a lack of fibre in your diet be sabotaging your will power? (Image: Getty)
An incredible , constantly gaining and losing weight. But experts believe there’s more than just a lack of willpower at work – and that it could be a shortfall of fibre in our diets that is leading to failure.
“Fibre is a type of carbohydrate, but unlike other carbs we consume, it isn’t broken down into glucose during digestion and isn’t absorbed by the body,” explains . “That means we only take in a fraction of its calories.
“Compared with fat, fibre has less than a quarter of the calories weight for weight, but its biggest benefit when it comes to losing weight is that fibre has a beneficial impact on our gut bacteria which stimulate the hormones that make us feel fuller after eating.
“This means that when we eat enough fibre in our diet we see double benefits when it comes to weight loss – we take in fewer calories and we curb our hunger.”
Unfortunately, the evidence suggests that Brits aren’t great when it comes to consuming the recommended amount of roughage each day. “We’re supposed to , yet only one in 10 UK adults actually manage to consume that quantity,” says GP Dr Binita Kalaria.
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“Most people have a significant .”
According to a new report, Going against the grain: Health Consequences of the Great British Fibre Gap, most of us are oblivious to this simple health hack when it comes to sticking to a weight loss plan. The survey, commissioned by General Mills who make products like , only three in 10 adults understand that fibre helps weight loss, with the majority of those questions unclear about the fibre-weight connection.
“This means people don’t prioritise high fibre foods because they don’t know about the benefits or can’t recognise the best fibre sources when they’re in the supermarket,” adds Dr Kalaria. “But, with a bit of planning, it’s simple to plug the fibre gap.”
Put the F into breakfast: Ditch the croissants, cornflakes and white toast for high fibre Bircher muesli. Dr Ruxton says: “Breakfast is a great opportunity to start the day with some fibre. This will help curb the munchies later in the morning.
“To make Bircher muesli, simply soak oats, raisins and seeds in apple juice overnight then add a spoon of natural yoghurt before eating.”
Go nuts: Swap a handful of walnuts for your usual biscuit snack to sneak in extra fibre. Or try oatcake with a smear of almond butter. Dr Kalaria says: “Despite being relatively high in calories, studies show that eating nuts regularly supports weight loss.
“A study in the journal, Obesity, found that and improved blood pressure and blood cholesterol.”
Full of beans: Save money and boost your fibre intake by adding a tin of chickpeas or butter beans to soups and stews. “Whether it’s a curry, chilli con carne or a warming winter stew, adding a tin of beans to your not only makes the meat go further, saving you money, but your gut bacteria will thank you for the extra fibre,” says Dr Ruxton.
Invisible allies: Not all fibre is visible. Some products, like snack bars, cereals and yoghurts, contain ingredients like inulin and oligofructose. These natural sweeteners are also types of soluble fibres. “Inulin, which is made from chicory root, brings benefits for our guts as it is a prebiotic that feeds the microbiome, but isn’t digested. It can be found in a wide variety of products, so check the label,” explains Dr Ruxton.
Blast up a smoothie: A study printed in the journal Nutrients found that s. “This is because making the smoothie releases the fibre from the berry seeds,” explains Dr Kalaria. Try using frozen berries to save time and money.
Root for the right veg: Not all vegetables are created equal… While they’re all healthy, some are far better than others for fibre content. Parsnips, swede, broccoli, peas and green beans have some of the highest fibre levels. In contrast, lettuce and salad veg are pretty low in fibre. “Most people don’t get the recommended 5-a-day of fruit and veg so miss out on their fibre,” says Dr Kalaria.
“A simple hack is to keep a supply of mixed veg such as peas and sweetcorn in the freezer which can be microwaved in minutes to add fibre to any main meal.”
Do give a fig: Dried fruit is a highly concentrated fibre source so why not munch a handful on the go, or add to desserts, baking and breakfast cereals. “Figs, apricots, sultanas and cranberries are all good options and a packet of them can be kept in the car or desk for a healthy, high fibre snack,” suggests Dr Ruxton.
Special starch: Scientists have found that some foods typically believed to be low in fibre, such as potatoes, yams and plantains, contain something called ‘resistant starch’, which acts like fibre in the body, helping to balance blood sugar levels and feeds good gut bacteria. “It’s possible to boost resistant starch in potatoes by cooking and cooling them, then use them next day in salads or an omelette,” advises Dr Ruxton.”