The Role of Fiber in Weight Management

Fibre is a friend of weight loss: it keeps you full, keeps your stomach from growling, and keeps spiralling blood sugar down   Fibre comes from plants, and there are two classes of fibre: soluble and insoluble fibre. Soluble fibre dissolves in water, and forms a gel that slows down digestion and makes you feel fuller for longer. Oats, beans and apples are great sources of soluble fibre. Insoluble fibre is found in wholegrains, nuts and vegetables and keeps stools bulky, which keeps bowel movements optimal.

Stuff it with. In the first place, fibre is naturally lower in calories. When you increase the amount of whole-food, fibre-rich foods including fruits, vegetables, whole grains, and legumes at the table – and you have to chew all that stuff longer than anything else (except maybe tough meat) – you fill up first and are more satisfied second. Second – and it’s a big second – fibre has been shown to lower cholesterol and the risk of a host of chronic diseases (heart disease and type 2 diabetes, throw in a few others for good measure).

Every day, make sure that there are different fruits, vegetables, whole grains and legumes in your diet to promote health and resilience against illness, and to keep your body and your digestive system functioning as well as possible, as long as possible. To avoid a gassy belly, increase fibre slowly and, always, drink plenty of water.