Boost Your Weight Loss with Fiber-Rich Foods

Fibre also known as roughage is a very important part of your food for weight management. The diets with a high content of fibre have been reported to have a positive effect on health.1 Fibre is found mostly in all types of foods like vegetables, cereals and fruits. Fibre takes a long time to chew thus giving enough time during eating, for the brain to recognise that you have eaten and fills your stomach for longer time. This gives the feeling of saturation, thus helps weight loss programme achievable in a sustainable way. Foods high in fibre are generally low in fat and have less kilojoules or calories compared to carbohydrates or proteins.

Typically, 1 gram of fat provides 9 calories. 1 gram of either proteins or carbohydrates provides 4 calories, and 1 gram of alcohol provides 7 calories. There are estimates that fibres provide 2 calories per gram of fibre.2

People who eat higher levels of dietary fibre and whole grains have lower rates of non-communicable diseases compared with people who eat lesser amounts. Observational studies and clinical trials conducted over nearly 40 years reveal the health benefits of eating at least 25g to 29g or more of dietary fibre a day, according to a series of systematic reviews and meta-analyses published in The Lancet.3

Higher intakes of dietary fibre are linked to less cardiovascular disease and fibre plays a role in gut health, with many effective laxatives actually isolated from fibre sources. Higher intakes of fibre are linked to lower body weights.4

Eating more fibre also helps to lower cholesterol, protects against bowel cancer and stabilise your blood glucose because of low on the glycemic index compared to refined carbs. Dietary fibre has been shown to increase the activity of antioxidant and detox the toxic substances before they become harmful.5 It may also lower risk of osteoarthritis.6

There are three common types of fibre namely soluble fibre, insoluble fibre and resistant starch.

Soluble fibre

Soluble fibre dissolves in water to create a gel like substance. This gel like substance slows the absorption of sugars into the bloodstream. Dried beans, oats, bran, rice bran, barley, citrus fruits, apples, strawberries, peas, and potatoes are the common types. It is also found in like brown rice, psyllium husk and flax seed. Soluble fibre makes your stomach full for longer. By staying in the stomach for longer time it also helps in the absorption of nutrients. Soluble fibre is also a great way to relieve constipation, control blood glucose and cholesterol. Soluble fibre promotes the growth of good bacteria in the gut.

Insoluble fibre

Insoluble fibre does not dissolve and not broken down but plays a part in moving the food through the gastrointestinal tract. This helps in ease of constipation and frequent bowel movement. Foods high in insoluble fibre are bran, whole grains, cereals, nuts, seeds, and whole fruits and vegetables.

Resistant starch

Resistant starch is a type of fibre or carbohydrate that resists digestion in the small intestine, but fermented by bacteria in the large intestine. As the fibres are fermented, they act as a prebiotic and feed the good bacteria in the gut. Green bananas, Oats and legumes are common examples. There are some reports of cooked rice, pasta and potato when cooled and reheated increases resistant starch.7 Studies have shown that it can help with weight loss, insulin sensitivity and digestive health.8

How much of fibre is needed?

The US FOOD DRUG ADMINSTRATION (FDA) recommend intake of 25 grams of fibre each day for a 2,000-calorie diet.9 Your need may be higher or lower depending on your calorie needs. According to Nutrition Australia, males above 18 need 30 grams and female above 18 need 25 grams of fibre per day.10 British Nutrition Foundation fibre recommended daily intake to 30 grams for healthy adults per day.11

Ways to increase your fibre intake

Simple suggestions for increasing your daily fibre intake include:

Eat breakfast cereals that contain amaranth, barley, wheat, wheat bran, millet or oats.

Switch from white bread to wholemeal or multigrain breads and brown rice.

Add vegetables in meals

Eat Whole fruits and vegetables, avoid the juice

Leave the peel or skin on fruits like pears, apples, apricots, plums, cucumbers and sweet potatoes

Snack on fruit, dried fruit, nuts or wholemeal crackers.

Eat more whole natural foods and fewer processed foods

Add berries and seeds to salads

A daily intake of more than 30 g can be easily achieved if you eat whole grain cereal products, more fruit, vegetables and legumes, instead of low-fibre cakes and biscuits. Have nuts or seeds as a snack or use in meals.

Disclaimer: "Before making any changes to your lifestyle, it's important to talk to a healthcare professional to make sure the changes are safe and right for your health"

Resources:

1. Dietary fibre in foods: a review Devinder Dhingra, Mona Michael, Hradesh Rajput, R. T. Patil J Food Sci Technol. 2012 Jun; 49(3): 255–266.

2. https://www.eatlegendary.com/blogs/nutrition/does-fiber-have-calories-your-guide-to-soluble-and-insoluble-fiber

3.https://www.sciencedaily.com/releases/2019/01/190110184737.htm

4. Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013;5(4):1417-1435.

5. Kieffer DA, Martin RJ, Adams SH. Impact of Dietary Fibers on Nutrient Management and Detoxification Organs: Gut, Liver, and Kidneys. Adv Nutr. 2016;7(6):1111-1121.

6. Dai Z, Lu N, Niu J, Felson DT, Zhang Y. Dietary Fiber Intake in Relation to Knee Pain Trajectory. Arthritis Care Res (Hoboken). 2017 Sep;69(9):1331-1339.

7. https://www.csiro.au/en/research/health-medical/nutrition/resistant-starch

8. S.G Haralampu, Resistant starch—a review of the physical properties and biological impact of RS3, Carbohydrate Polymers, Volume 41, Issue 3,2000, Pages 285-292

9. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber#.WVVm4RMrIdU

10. https://nutritionaustralia.org/fact-sheets/fibre-2/

11.https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/dietary-fibre.html