The secret to losing weight and staying in shape is not just down to the amount you eat, but more importantly, what you eat. It is recommended that we eat 30g of fibre a day, and most of us consume not even close to that.
Increasing your fibre intake not only keeps you fuller all day, it also feeds the good bacteria in your gut, helping support a healthy weight.
There are predominantly two types of fibre; soluble and insoluble. They are both important for maintaining a healthy gut and have slightly different roles. Soluble fibre draws water into the gut creating a gel, which keeps stool soft and enables regular bowel movements. Insoluble fibre remains undigested as it passes through the gut and therefore is not a source of calories. As with soluble fibre, it does help bulk up stool, preventing constipation.
Most fibre is found in carbohydrates so don’t be afraid of eating them. Just be sure to choose wholegrain fibre rich versions rather than white processed alternatives.
Foods high in soluble fibre:
- Carrots
- Oats
- Beans
- Avocado
- Sweet potato
- Prunes
- Chia seeds
Foods high in insoluble fibre:
- Brown rice
- Fruits with skin
- Bran
- Nuts
- Beans
- Kale
- Lentils