Is fibre your secret weight loss weapon?
Trying to lose weight? Here are three reasons why fibre could be your secret weapon
Is fibre good for weight loss? If you want to drop a few pounds, then eating fibre-rich foods is one easy way to get results.
Why is fibre good for weight loss?
Fibre is the carbohydrate or starch our body can’t easily digest. It can help us feel fuller, which can contribute to weight loss and weight management, and it can slow us down by taking longer to chew. Plus, it’s low in calories.
There are two main types of fibre – insoluble and soluble. Insoluble fibre is found in the stringy part of celery and the skin and pulp of plant-based foods.
Soluble fibre absorbs water and expands like a sponge, slowing down digestion. Find it in oats, potatoes, berries and dried beans.
How is fibre good for weight loss?
First up, to lose weight you need to be in a calorie deficit – where you eat less than you burn.
Fibrous foods can help with this because they require more chewing and are extremely filling. So if you’re nice and full, you’re less likely to overeat or give into cravings.
Studies have found that eating just 30g of fibre a day, without making any other big dietary changes, could help with significant weight loss.
Other research found that a certain type of fibre, called viscous fibre, could suppress appetite – find it in apricots, asparagus, oats, beans, sweet potatoes and Brussels sprouts.
Which foods are full of fibre?
Insoluble fibre can be found in:
Beans
Lentils
Berries
Whole grains
Green peas
Spinach
Coconut
Apples with skin
Pears with skin
Avocado
Almonds
Walnuts
Soluble fibre can be found in:
Black beans
Brussels sprouts
Sweet potatoes
Broccoli
Turnips
Kidney beans
Figs
Nectarines
Apricots
Carrots
Apples
Sunflower seeds