What is fibre and why is it important?
Fibre is a type of carbohydrate that your body cannot digest or absorb.It passes through your digestive tract mostly unchanged, but it has many benefits along the way.
There are two main types of fibre: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance that slows down the digestion of food and the absorption of sugar. This helps regulate your blood sugar levels and lower your cholesterol. Insoluble fibre does not dissolve in water and adds bulk to your stool. This helps prevent constipation and diverticulitis, a condition where pouches in your colon get inflamed. fibre also feeds the good bacteria in your gut, which are essential for your immune system, mood, and metabolism. Some of these bacteria produce short-chain fatty acids, which have anti-inflammatory and appetite-suppressing effects.
How can fibre help you lose weight?
Fibre can help you lose weight in several ways. First, fibre makes you feel full longer, which reduces your appetite and calorie intake. Second, fibre lowers the glycemic index of your meals, which means your blood sugar levels rise and fall more slowly. This prevents spikes and crashes that can trigger hunger and cravings. Third, fibre may increase your fat burning and prevent fat storage by influencing your hormones and enzymes. Several studies have shown that increasing your fibre intake can help you lose weight, especially belly fat. For example, a study published in the Journal of Nutrition in 2019 found that overweight or obese adults who ate more fibre while restricting calories lost more weight and fat than those who ate less fibre. Another study published in the Journal of Chiropractic Medicine in 2020 found that fibre supplementation improved weight loss and body composition in overweight or obese adults who followed a low-calorie diet and exercise program.
What are the best sources of fibre?
The best sources of fibre are whole plant foods, such as fruits, vegetables, whole grains, beans, legumes, nuts, and seeds. These foods not only provide fibre, but also other nutrients, antioxidants, and phytochemicals that are beneficial for your health. However, if you have trouble getting enough fibre from your diet, you may consider taking a fibre supplement. There are different types of fibre supplements available, such as psyllium husk, glucomannan, and inulin. These supplements can help you increase your fibre intake without adding too many calories or affecting the taste of your food.