Whether you’re looking to lose weight, burn more fat, or simply improve your health then you need to ensure you’re getting the right amount of fibre daily.
Not only does fibre help to reduce your chances of developing cardiovascular disease and diabetes, it will also help you maintain your diet more easily.
Let’s look into how fiber works so that you know exactly how to get the best out of this natural appetite suppressant.
Are you getting enough Fibre?
The daily minimum recommended amount of fibre is 25g for women and 35-40g for men, unfortunately 97% of the US population gets less than half of the daily recommended fibre according to the USDA, the same can be seen in the UK and the stats are not much better in Europe.
Without fibre, our digestive system suffers, we increase our likelihood of high cholesterol that may lead to heart disease, and inflammation may also increase in the body.
High fibre diets can help to lower the risk serious disease such as some cancers, diverticulosis, heart disease, irritable bowel syndrome, kidney stones, and obesity. Some studies show that women with PMS or those that are menopausal can experience some relief from symptoms with high-fibre diets.
For individuals with digestive tract conditions, dietary fibre may help to relieve symptoms. High fibre helps to shift the balance of bacteria, increasing healthy bacteria, while decreasing the unhealthy bacteria that can be the root of some digestive problems.
The health benefits of Fibre
Potentially one of the greatest benefits to including plenty of fibre in your diet is the fact that it will slow down the digestion time of your meals, meaning it’ll take longer for food to pass through the stomach.
This translates to a decreased hunger level and helps you last in between meals without needing to snack.
In addition to this, fibre can also help to stabilise blood glucose levels, so if you typically experience highs and lows after your meals, this is one very easy way to control that issue.
Soluble Versus Insoluble Fiber
The next important thing to note is that there is not just one type of fibre. You’ll take in both insoluble and soluble forms of fibre when you eat a wide variety of foods.
Soluble fibre will be broken down and absorbed by the body and is the type of fibre that can help to enhance your health while keeping you satisfied.
This type of fibre supports your blood sugar levels, and helps maintain fuel and energy throughout the day.
Soluble fibre rich foods include: Psyllium husk, Oats, Brown Rice, Flaxseed, Artichoke, Kidney beans, and most vegetables and fruits.
Insoluble fibre also exerts effects on your satiety level but this fibre passes right through your system. If you’re having issues producing regular bowel movements, you’ll want to take a good look and making sure you’re getting plenty of insoluble fibre. This form of fibre will add bulk to your meals and help you feel fuller instantly after eating.
Insoluble fibre has a cleansing effect in your bowels whilst helping your maintain a healthy digestive system.
Insoluble fibre rich foods include: Lentils, pinto beans, field beans, broad beans, bitter gourd, wheat bran, barley, millet and wheat germ.
Our Favourite Sources Of Fibre
Fibre can be found in a wide variety of different foods including fresh fruits and vegetables, whole grains such as oatmeal, bran, buckwheat, as well as brown rice.
Being sure to get a mixture of these foods each day along with plenty of fresh fruits and vegetables will help make it easier to meet your requirements.
How Much Fibre Do You Need To Add?
Fibre can be found in a wide variety of different foods including fresh fruits and vegetables, whole grains such as oatmeal, bran, buckwheat, as well as brown rice. BUT… Modern food manufacturing processes, the widespread use of refined grains and the rise of ready made meals is making it harder to get suitable levels of both soluble and insoluble fibre.
So making sure you get a mixture of these high fibre foods in each meal along with plenty of fresh fruits and vegetables will help make it easier to meet your requirements.
Not getting enough fibre in your meals? Complement your intake with a Dietary Fibre Supplement
Many of us have busy work days and find it difficult to find the time or energy to prepare fresh home cooked meals for lunch and dinner. As a result, the biggest problem most face is being able to ensure they get enough of the right fibre each day.
To help we have created a unique range of fibre rich supplements:
If you want to regain control of your portion control, snacking and emotional eating then make sure to check out our range.
Increase your fibre intake gradually
One last thing that you’ll want to note about your fibre intake is that you should never increase your level too quickly. Some people make this mistake and it can lead to gastrointestinal distress, so be sure to do so gradually.
Adding five grams every couple of days while your body adapts until you reach your target intake is the perfect way to go about getting more in.