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 aiming to finally lose the excess pounds that can lead to a range of health issues, from heart disease to diabetes. Yet nine in 10 of those will have already given up.

But experts believe there’s more than just a lack of willpower at work and 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,” explained 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.

“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.”

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

A report found most of us are oblivious to this 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 fibre helps weight loss.

“People don’t prioritise high-fibre foods because they don’t know about the benefits,” added Dr Kalaria. “But, with a bit of planning, it’s simple to plug the fibre gap.”

Making a smoothie releases the fibre from the berry seeds

PUT THE F INTO BREAKFAST

Ditch the croissants, cornflakes and white toast for high-fibre Bircher muesli. Dr Ruxton said: “Start the day with fibre and this will help curb the munchies later in the morning.

GO NUTS

Swap a handful of walnuts for your usual biscuit snack to sneak in extra fibre. Or try an oatcake with a smear of almond butter.

Dr Kalaria said: “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 caloriecontrolled diet led to a nine 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.

“Your gut bacteria will thank you for the extra fibre,” said Dr Ruxton.

INVISIBLE ALLIES

Not all fibre is visible. Snack bars, cereals and yogurts, contain ingredients like inulin and oligofructose. These natural sweeteners are types of soluble fibres. “Inulin, made from chicory root, is a prebiotic that feeds the microbiome, but isn’t digested. It is found in a wide variety of products,” said Dr Ruxton.

BLITZ UP A SMOOTHIE

A study printed in journal Nutrients found a homemade smoothie of apples and blackberries performed better than whole fruit for avoiding blood sugar spikes. “Making the smoothie releases the fibre from the berry seeds,” said Dr Kalaria.

ROOT FOR THE RIGHT VEG

Not all veg is equal. Some are far better than others in providing fibre content. Parsnips, swede, broccoli, peas and green beans have some of the highest fibre levels. “Most people don’t get five-a-day of fruit and veg so miss out on fibre,” said Dr Kalaria. “A simple hack is to keep mixed veg in the freezer then microwave in minutes to add fibre to any main meal.”

Add beans to a meal – it’ll save you money and feed your gut bacteria too

DO GIVE A FIG

Dried fruit is a highly concentrated fibre source. “Figs, apricots, sultanas and cranberries are good options. Keep a packet in the car or desk for a highfibre healthy snack,” said Dr Ruxton.

SPECIAL STARCH

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. “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,” advised Dr Ruxton.