Can Fibre help you lose weight? Fibre is an incredibly important part of a healthy eating plan. Not only for keeping you ‘regular’ and for general bowel health but it has also been found to be incredibly important in weight loss and weight management.
Fibre refers to a type of carbohydrate that keeps our digestive systems healthy. Fibre is parts of plant food that our guts cannot digest. It is found in fruits, vegetables, legumes and wholegrain breads and cereals.
Soluble fibre helps to slow the absorption of glucose, it lowers blood cholesterol and slows down the emptying process so your body fells fuller and has time to absorb nutrients more effectively. Foods that are high in soluble fibre include whole grains like oats, barley, quinoa and buckwheat, legumes sees, fruits like apples and citrus and vegetables.
Insoluble fibre helps the body to absorb water to soften what is in our bowels and encourage regular bowel movements. It also provides feelings of fullness so you are less likely to overeat, alleviates constipation and helps feed our healthy microbiome.
Fibre-rich foods absorb more water, which helps to keep us feeling full. Fibre also slows glucose absorption, which assists in blood glucose control to prevent low blood sugar levels. These can lead to needing sugar hit. that how Fibre can help you lose weight!
Fibre also helps keep our bowels regular and that makes sure our food is being digested at an even rate.
To absorb nutrients, feed our healthy gut bacteria and balance blood sugar levels. If things slow down, we are at risk of fermenting the food we have eaten in our colon, releasing toxins to be reabsorbed in our body, which will cause inflammation and feeding bacteria that we don’t want to thrive.
Diets high in fibre have been shown to reduce our risk of heart disease and Type 2 Diabetes. A high-fibre diet is also key in managing weight and weight loss because high-fibre foods keep the body feeling fuller for longer.
Porridge, quinoa, chia seed pudding, wholemeal bread with baked beans, porridge with LSA or dried fruit.
Try these recipes from the 28 Day Weight Loss Challenge.
Crackers made of seeds, apples and nut butter, brown rice pudding, hummus with veggie sticks, back bean brownie.
Vegetarian meals based on lentils or legumes, brown rice dishes, quinoa tabbouleh, cabbage slaw, cauliflower mash.
The increased requirement during pregnancy and lactation is due to the slowing down of the digestive tract. This happens as our bodies become more effective in absorbing nutrients, such as calcium. But what that also means is that our bodies absorb more water from our foods, making our poops harder. I had shocking constipation with both bubs and so was almost like a vegetable compost machine chowing on carrots trying to up my fibre. Another delicious cauliflower recipes!
The Healthy Mummy Smoothie range has 6 grams of fibre per serve. Add fruits and other yummies to your smoothie to up the fibre content further. Here are some ideas:
We all love food and eating less can be tough, Control X is here to help you. It is a breakthrough product designed to put you back in control of your food consumption. It is natural, effective and will change the way you reach your goals!
Control X is a delicious drink that has been designed with glucomannan to help you feel fuller for longer.
Each sachet contains an ingredient called glucomannan which is a form of soluble fibre found naturally in fruit, vegetables and oats.
In the stomach, glucomannan turns into a gel and slows stomach emptying which means your healthy meal remains in the stomach for longer which can help you feel fuller for longer, therefore, reducing snacking between meals.
As glucomannan fibre passes through the gut, it clears the digestive tract along the way. It contains no aspartame, laxatives or caffeine and is free from added sugars!