WHAT'S ALL THE FUSS ABOUT FIBRE?
The role of fibre in our diets, often underestimated by many, has huge health benefits for us. It improves gut health, regulates blood sugars, reduces blood pressure, aids weight control, prevents heart disease and even some cancers. Despite this, the average Briton only consumes half of the recommended 30g of fibre per day!
What is fibre?
Dietary fibre is the parts of plant food (fruits and vegetables) that can’t be digested by our bodies. Two of the main types of fibre are: soluble and insoluble fibres. A healthy diet should include both types, as they play different roles in supporting good health.
Insoluble fibre refers to ‘roughage’ that is not dissolved in the water of the digestive system. They help other foods move through your digestive system more easily by increasing bulk and gut regularity.
Soluble fibre on the other hand can be dissolved in the water, and in so doing, transforms into a goey mass that travels through the gut. This helps reduce the speed in which the body absorbs sugar and cholesterol into the blood stream. Which in turn decreases blood sugar spikes and can also protect against heart diseases by lowering bad cholesterols in the blood, known as LDL’s.
Where do we find fibre?
|Insoluble fibres||Soluble fibres|
|Whole wheat||Oats, barly and rye|
|Bran||Fruits (e.g. bananas, apples)|
|Cereals||Rooted Vegetables (e.g. carrots, potatoes)|
|Nuts and seeds||Linseeds|
|Fruit and vegetable skins||Beans and pulses|
Why is fibre necessary for weight loss?
Whilst I don’t believe in counting calories, maintaining a calorie deficit is essential in order to achieve sustainable weight loss. Although fibre is classed as a carbohydrate, it actually provides the body with minimal calories whilst keeping you feeling full.
Fibre slows down the emptying of the stomach and increases the time it takes to digest and absorb nutrients. This prolongs the feeling of fullness and significantly reduces appetite.
Inulin, an insoluble fibre found naturally in chicory root, garlic, leeks and now The Slender Blend promotes digestive health by stimulating the good bacteria to grow in your gut (particularly Bifidobacteria and Lactobacilli). The inulin nourishes these good bacteria and has a prebiotic effect which has been shown to have beneficial impacts on health and weight loss.
Dietary tips for gtting more fibre in your diet
1. Eat more fruits and vegetables in place of fruit juices. Make sure you include peels/skins.
2. Switch white rice, pasta and bread for whole grain.
3. Replace some meat with beans and other legumes. Lentils are great for this as they are high in protein and fibre.
4. Supplements can help to increase your fibre intake. Glucomannan and Inulin have shown promising weight loss benefits. Supplements should be used in conjunction with a healthy balanced diet and not in place of one. Try our fibre filled Hunger Busters.
5. When switching to a high-fibre diet, remember to do it gradually. Increasing fibre consumption too quickly could lead to abdominal discomfort. You need to allow time for your body to adjust.