Could a lack of fibre be the reason you can’t lose weight?

Barely six weeks have elapsed since the nation made New Year resolutions, with millions promising themselves they would finally lose the excess pounds that can lead to a wide range of health issues, from heart disease to diabetes.

Yet nine in 10 of those who committed to become healthier will have already seen their good intentions fall by the wayside.

But experts believe there’s more than just a lack of willpower at work and that a shortfall of fibre in our diets could be 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 dietitian Dr Carrie Ruxton. “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 the impact it has on the 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 we aren’t great when it comes to consuming the recommended amount of roughage each day.

“We’re supposed to eat 30 grams of fibre a day, yet only one in 10 UK adults actually manage that,” says GP Dr Binita Kalaria.

“Most people have a significant daily ‘fibre gap’ of around 10 grams a day.”

According to a report, 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 such as Fibre One snack bars ( fibreone.co.uk), shows only three in 10 adults understand that fibre helps weight loss, with the majority 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 some high-fibre Bircher muesli.

Dr Ruxton says: “Start the day with some fibre and 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 yogurt 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 eating nuts regularly supports weight loss. A study in the journal Obesity found adding almonds to a calorie-controlled diet led to a 9 per cent loss in weight and improved blood pressure and cholesterol.”

Full of beans

Save money and boost 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 recipe 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 yogurts, 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 gut 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 a homemade smoothie of apples and blackberries performed better than whole fruit for avoiding blood sugar spikes.

“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 are all healthy, some are far better than others in providing 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 five-a-day of fruit and veg so they 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.”

Making a smoothie releases the fibre from the berry seeds

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 feed gut bacteria.

“It’s possible to boost resistant starch in potatoes by cooking and cooling them, then using them the next day in salads or an omelette,” advises Dr Ruxton.