At this point, everyone knows that eating more protein can help support muscle growth and weight loss goals. But protein isn’t the only major nutrient that should be getting some attention, particularly if you’re counting macros for weight loss. You heard it here first: you need to start paying attention to fibre, too.
Fibre is about as close to a magic weight loss ingredient as you can get, Keri Gans, RD, a registered dietitian, previously told . In fact, eating a diet high in fibre (and protein) can significantly help weight loss, according to 2024 research in . Here’s how.
Why Fibre Is Key For Weight Loss
These are all the ways that fibre can both indirectly and directly help with weight loss, per experts.
1. Improves digestion
Fibre – insoluble fibre, to be specific – can “speed up the passage of food through our digestive tract, so it can promote a bowel movement,” Marissa Karp, RD, a registered dietitian, previously told .
2. Keeps you fuller for longer
Getting an adequate amount of fibre through whole foods (not fibre supplements) keeps you more satiated for longer because fibre digests much slower than simple carbs. And the more full and satisfied you feel after eating healthy, fibre-filled foods, the less you’ll be tempted to eat less nutritious snacks in the middle of the afternoon, Gans said.
READ MORE: This High-Protein Pizza Has 19 Grams Of Protein (And 9 Grams Of Fibre!)
3. Helps stomach or gut health
Some types of soluble fibre are prebiotics, which are good gut bacteria, Karp said. This creates a healthier microbiome, which is the collection of all the organisms living in our body, and your gut microbiome in particular. Having a healthier microbiome is tied to general improved health and feeling better physically. (For instance, oftentimes irritable bowel syndrome, or IBS, might involve an imbalance of bacteria in the microbiome, causing discomfort.)
READ MORE: Here’s How A High-Fibre Diet Can Improve Your Digestion And Gut Health, According To Nutritionists
How much fibre should you eat? Per the 2020 to 2025 Dietary Guidelines, Age 18: 25 grams; Ages 19-30: 28 grams; Ages 31-50: 25 grams; Ages 51+: 22 grams
4. Balances blood sugar
“When you’re eating foods that have fibre in them, you’re slowly releasing food from your stomach into your intestine to then be absorbed into your bloodstream,” Karp said. It slows down your blood sugar response so that it doesn’t spike and drop, but instead rises and falls more naturally.
READ MORE: The Best Fibre For Weight Loss – And How To Use It
5. Lowers cholesterol
When you’re digesting soluble fibre, it moves through your digestive system as a gel-like substance. During this process, it simultaneously lowers your cholesterol, balances blood sugar, and helps your bowel movements, Karp said.
6. Fibre just helps you eat healthier overall
Another bonus that comes with packing fibre into your diet is that healthy, weight-loss friendly foods, like fruits, veggies and whole grains, are already full of the stuff, Gans said. So by aiming to meet your fibre quota, rather than counting calories, you’ll likely end up making better food choices overall, she says.
What’s The Best Strategy For Hitting Fibre Goals?
The best strategy for getting enough fibre is to spread servings out across meals and snacks for the day, Gans said. “All of your meals should include at least eight grams of fibre,” she said.
Source: https://www.womenshealthsa.co.za/food-and-nutrition/feed/
