A significant 35% of Britons experience the frustrating cycle of weight fluctuation, often referred to as yo-yo dieting. According to experts, the reason many struggle to maintain weight loss may not be solely due to willpower, but could also be related to insufficient dietary fibre intake.
Dr. Carrie Ruxton, a dietitian, explained the crucial role fibre plays in weight management. “Fibre is a type of carbohydrate, but unlike other carbs, it isn’t broken down into glucose during digestion and isn’t absorbed by the body,” Dr. Ruxton said. “This means it provides fewer calories, and its real benefit is its effect on gut bacteria, which stimulates hormones that help us feel fuller after eating.”
This dual benefit of fibre—reducing calorie intake and curbing hunger—can make a substantial difference in weight loss. However, many UK adults are not meeting their daily fibre needs. Dr. Binita Kalaria, a GP, pointed out that while adults should consume 30 grams of fibre daily, only one in ten actually reach this target, creating a “fibre gap” of approximately 10 grams a day.
In a study titled Going Against the Grain: Health Consequences of the Great British Fibre Gap, sponsored by General Mills, it was revealed that only three in ten adults understand fibre’s importance for weight loss. Dr. Kalaria added that many people either don’t prioritize high-fibre foods or struggle to identify them in supermarkets, despite the proven benefits.
To help bridge the fibre gap, Dr. Kalaria recommended simple ways to add more fibre to meals. For example, swapping a biscuit for a handful of walnuts or using an oatcake with almond butter as a snack could significantly boost fibre intake. Studies have shown that eating nuts regularly can support weight loss.
Fibre also benefits gut health. Dr. Karan Rajan, an NHS surgeon, highlighted the importance of including three types of fibre in the diet: soluble, insoluble, and resistant starch. Soluble fibre, found in fruits, vegetables, grains, and legumes, helps manage blood sugar levels, while insoluble fibre, found in root vegetables and leafy greens, aids digestion. Resistant starch, present in unripe mangoes, green bananas, and certain carbohydrates like potatoes and rice, helps feed gut bacteria.
For cost-effective fibre boosts, Dr. Ruxton suggested adding beans, such as chickpeas or butter beans, to soups or stews. Not only do they increase fibre content, but they also make meals more filling and affordable. Additionally, many snack bars, cereals, and yoghurts contain inulin and oligofructose, natural sweeteners that double as soluble fibres and support gut health.
Research published in the Nutrients journal also suggests that smoothies made from apples and blackberries may prevent blood sugar spikes more effectively than whole fruits, as the blending process releases fibre from the berry seeds. For added convenience, Dr. Kalaria recommended keeping frozen mixed vegetables like peas and sweetcorn on hand, which can be quickly microwaved and added to meals for a fibre boost.
For a portable snack, Dr. Ruxton recommended dried fruits like figs, apricots, sultanas, and cranberries. These can easily be added to breakfasts, desserts, or eaten on the go to help meet daily fibre requirements.
By understanding the importance of fibre and making small adjustments to our diets, we can support weight loss efforts and improve overall health.
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