Dietary fads come and go. Remember the cabbage soup diet? What about the baby food diet? Don’t even get me started on the lemon detox diet. I mean really, how can consuming no solids for two entire weeks be the answer to all our health problems? It seems like every week, there is a new diet on the block. Each one claims to be exactly what you are missing to reach your health and weight goals. Endless hours on the internet researching to find out exactly which foods we have to eat or avoid. So much money wasted buying new books or long lists of essential ingredients. Irrespective of our obsession with fad diets, there is one style of diet that was very popular in the 1980s that I really hope returns. In fact, I feel fairly certain that the push in the 80’s for increasing fibre will return, and I have my fingers firmly crossed that this time the message will be here to stay.
What exactly is fibre?
National guidelines suggest we should be getting around 30 grams of fibre a day. However, the studies show that not many of us are reaching anywhere near these levels of fibre. I often feel that fibre is the overlooked fourth macronutrient. Whilst it falls into the carbohydrate category, it has properties and health benefits that are different from your average carbohydrate. Fibre is broadly divided into two categories, soluble and insoluble. The different types of fibre have slightly different health benefits. Contrary to popular belief, fibre is involved in a lot more than just keeping us regular. It is important for stabilising our blood sugar levels. It also helps balance our appetite to stop us from reaching for that second portion at mealtimes. Studies show that diets high in fibre are associated with less calorie intake, reduced rates of cardiovascular disease, and cancer. Furthermore, it also helps our body bind the broken down by-products of hormones, cholesterol, heavy metals and any other environmental toxins that we might be inadvertently exposed to during our daily life.
Will eating more fibre help me lose weight?
As a weight management specialist, much of my interest in fibre is on how it influences what we eat and how much we eat. There are a few ways that fibre ultimately impacts body weight and how much food we consume. Firstly, foods with higher fibre content are physically harder to chew. This means that it takes us longer to eat resulting in the release of a series of hormones that are important for weight management. Specifically, the hormones that are responsible for sending a message to our brain to let us know we are full. Fibre-filled foods break down more slowly. This means that not only does fibre help to tell us when to stop eating, it also makes us feel like we are not hungry after the meal. This means less snacking between meals. Essentially, fibre is working as an appetite suppressor. As an added bonus eating a diet high in fibre helps to build a balance of good bacteria. This is important for weight management because a good balance of bacteria in our gut helps promote the production of blood sugar balancing and appetite-reducing hormones.
How do I get more fibre in my diet?
- Choose wholegrain options when buying pasta & bread
- Swap white rice for brown rice. If your family isn’t keen on the change start adding in brown rice bit by bit until your rice is at least half white and half brown. It might take a while, but it is worth persisting.
- Leave the skins on your vegetables like potatoes, sweet potatoes & carrots.
- Don’t peel your fruits. Always choose to eat fruits like apples and pears with their skin.
- Try adding lentils to your bolognese, salads or rice for an extra fibre boost.
- Add oats to your shopping list instead of more processed cereal options.
- Chia seeds, flaxseeds and oat bran are packed with fibre. Try adding them to your breakfast cereal or mix them through your yoghurt.
- Make a real effort to reach your fruit and vegetable goals
- Have a small handful of walnuts or almonds daily.
The bottom line is that adding fibre to your diet may help with portion control, weight, blood sugar balance and overall health. Remember when starting to add extra fibre to your diet, do it slowly and make sure you are drinking enough water. If you want to add supplemental fibre or have IBS or any other gastrointestinal disturbance, contact your doctor or nutritionist for guidance specific to your situation.
Does your family choose wholegrain options? How have you gone increasing your family’s fibre intake?
