Tabatalive: Get Fit & Stay Fit

Home » Nutrition » Fibre: Stay fuller for longer (and regular!)

Fibre: Stay fuller for longer (and regular!)

Cornucopia_of_fruit_and_vegetables_wedding_banquetIf you’re trying to lose weight but finding your tummy rumbling by mid-morning, fibre could you the answer.

A diet that’s high in fibre will keep you feeling full for longer so those mid-morning cravings will be a thing of the past! Not only that, but fibre is known to help prevent heart disease, diabetes, some cancers and to improve digestive health.

So how does it make you feel fuller for longer?

To answer that we first need to explain the two different types of fibre:

  1. Soluble fibre
  2. Insoluble fibre

The soluble kind can be digested by the body. This can be found in food such as:

  • Oatmeal
  • Oat cereal
  • Lentils
  • Barley
  • Rye
  • Fruit
  • Vegetables

These sources of soluble fibre dissolve into a gel texture which help to slow down digestion and therefore is the reason you stay fuller for longer.

The insoluble kind can’t be digested by the body. This can be found in food such as:

  • Wholemeal bread
  • Wholegrains
  • Coucous
  • Brown rice
  • Bran
  • Cereals
  • Nuts
  • Seeds

These sources of insoluble fibre also play an important part in keeping your body healthy. By not being broken down when passing through the gut, they help to move other foods through the digestive system that may have become stuck which can cause constipation.

When you have both working together well, you will have good digestive health and be able to maintain a healthy diet more easily.

How much fibre do you need each day?

Nutritionists advise that you consume between 20-35 grams of fibre each day, but that many people currently consume only around 10 grams.

If you, like the majority who fall into the latter category, want to increase your intake to meet the recommended daily allowance the advice is not to do it suddenly. Equally, if you consume much more than that amount, don’t suddenly decrease your intake.

Any significant change in diet should always be done gradually. When it comes to fibre specifically, any sudden increase or decrease could result in constipation, diarrhoea, abdominal pain or excess gas.

Where can you find fibre?

Fibre isn’t difficult to come by, but it’s worth reading the nutritional facts as some items of food contain more fibre content than others.

  • Cereals
  • Wholemeal bread
  • Wholewheat pasta
  • Quinoa
  • Avocado
  • Bananas
  • Apples
  • White or black beans
  • Spinach
  • Carrots
  • Jacket potato
  • Peas
  • Broccoli
  • Roasted peanuts
  • Almonds

So what are you waiting for? Stay healthy and keep trim by ensuring you’re eating enough fibre.

Please like & share:

Enjoy this blog? Please spread the word :)