In weight loss circles, fibre is often talked about for its ability to increase satiation. This can prevent overeating and promote the caloric deficit necessary for weight loss to take place. However, this isn’t the extent of fibre’s superpowers.
There’s so much more to this carbohydrate than what meets the eye! In this article, we take a closer look at the importance of fibre—and how you can eat more of it.
7 Benefits of Fibre
Fibre is a type of carbohydrate that the body can’t digest. Unlike other carbohydrates, which are broken down into glucose, fibre passes through the human digestive system relatively intact.
There are two primary types of dietary fibre: soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance. It can help lower blood glucose and cholesterol levels. Soluble fiber is found in foods like oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.
Meanwhile, insoluble fibre does not dissolve in water. It’s beneficial for digestion and regularity since it adds bulk to the stool and helps food pass more quickly through the stomach and intestines. Good sources of this type of fibre include whole wheat flour, wheat bran, nuts, beans, and vegetables (such as cauliflower, green beans, and potatoes).
Beyond weight loss, here’s a quick list of the benefits of fibre:
- Supports gut health and a healthy gut microbiome
- Regulates blood sugar
- Supports heart health
- May reduce the risk of diabetes
- Promotes regular bowel movements
- Reduces cholesterol levels
- May reduce your risk of colon cancer
How Can You Eat More Fibre?
Generally, we want to aim for between 15 to 25 grams of fibre per day. Some great options to incorporate into your diet and ensure you get enough include:
- Apples
- Berries
- Pears
- Oats
- Broccoli
- Bananas
- Leafy greens
- Potatoes
- Whole wheat foods
- Popcorn
- Flaxseeds
These can be ultra-easy to add to your diet. For example, you can throw fruits and veggies into your morning smoothie or sprinkle flaxseeds on top of your yogurt parfait or salad.
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