Take the roughage with the smooth...
Could a lack of fibre be the reason you can’t lose weight?
EXPERTS believe there’s more than just a lack of willpower at work when it comes to losing weight.
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 [in terms of losing weight] is the impact it has on gut bacteria which stimulate the hormones that make us feel fuller after eating.”
Unfortunately, evidence suggests we aren’t great at consuming the recommended amount of roughage each day.
“We’re supposed to eat 30g of fibre a day, yet only one in 10 UK adults actually manage that,” says GP Dr Binita Kalaria.
Here’s how to plug the fibre gap.
PUT THE F INTO BREAKFAST
Dr Ruxton says: “Start the day with some fibre and this will help curb the munchies later in the morning.”
Ditch the croissants, cornflakes and white toast for some high-fibre Bircher muesli.
To make this, simply soak oats, raisins and seeds in apple juice overnight then add a spoon of natural yogurt before eating.
GO NUTS
Swap a biscuit for a handful of walnuts for extra fibre. Or try oatcakes 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% loss in weight and improved blood pressure and cholesterol.”
FULL OF BEANS
Boost fibre intake by adding a tin of chickpeas or butter beans to soups and stews.
“Your gut bacteria will thank you for the extra fibre,” says Dr Ruxton.
BLAST UP A SMOOTHIE
A study 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.
ROOT FOR THE RIGHT VEG
Some vegetables are far better than others in providing fibre content.
Parsnips, swede, broccoli, peas and green beans have some of the highest fibre levels, while, lettuce and salad veg are pretty low in fibre.
DO GIVE A FIG
Dried fruit is a highly concentrated fibre source so try munching 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 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.