Why is a high-fibre diet good for you?

What is fibre?

Fibre is an essential part of any healthy diet, despite being an indigestible carbohydrate. So, if we can’t digest it, why is a high-fibre diet so good for us?

While protein and carbohydrates are absorbed into the bloodstream before they make it to your large intestine, fibre reaches the large intestine undigested, thereby feeding the good gut microbiota.

These gut microbiota then play crucial roles in our overall health, reducing our risk of chronic illnesses and even aiding in weight loss. A high-fibre diet is therefore essential for good overall health.

How much fibre should you consume?

We encourage aiming for 30g of fibre per day. However, this can be tricky if it’s not something you’ve previously factored into your weekly meal planning.

Luckily, fibre is readily available in plenty of delicious foods. It’s all about knowing which ones will help you achieve a high-fibre diet if you want to maintain a healthy weight, stave off chronic illness and live a long, healthful life.

Benefits of a high-fibre diet beyond weight loss

While you may by now know the key role fibre plays in weight loss, it’s important to enjoy a high-fibre diet for many other reasons. The good bacteria in your gut that feeds on fibre are in no small way responsible for our blood sugar management, brain health, immune system and even mood.

Hitting the 30g target each day will fortify your body against the risk of type 2 diabetes and digestive disorders like Crohn’s disease, ulcerative colitis and irritable bowel disease.^{1 2 3}  Not only that, it also protects against cardiovascular diseases and have been shown to have a positive impact on menopause symptoms and overall longevity.^{4 5}

Additionally, a high-fibre diet will ensure you avoid the side effects of fibre-deficiency such as fatigue, constipation and difficulty losing weight.^{6 7 8}

High fibre foods to add to your diet

If you want to start maintaining a high-fibre diet, our Programme is there to help guide you with meal plans and tasty recipes that can help you hit those nutrition goals.

To start making some small changes before you sign up, here are some high fibre foods you may like to add to your diet:

• Lentils: This nutritional powerhouse provides many health benefits like supporting cardiovascular health, managing type 2 diabetes, and supporting overall gut health with 8g of fibre per 100g of lentils.^{9 10} Our Turkish Red Lentil Soup is a delicious lunch recipe, rich in both flavour and nutrients.
• Chickpeas: Chickpeas are excellent sources of fibre in any high-fibre diet, offering around 8g of fibre per 100g of cooked chickpeas. They increase appetite-reducing hormones in your body helping to keep you fuller for longer, among many other health benefits.¹¹ Our tasty Cheddar Chickpea Slices, for example, are sure to keep you full until your next meal!
• Chia seeds: These tiny seeds pack a nutrient-dense punch with a whopping 34g of fibre per 100g. Ideal for sprinkling on breakfasts or adding to smoothies, they’re a source of soluble fibre shown to reduce your risk of heart disease and aid weight loss.^{12 13} Our Chia Breakfast Bircher recipe is a delicious way to enjoy getting familiar with chia seeds in a high-fibre diet.
• Avocado: Our keto-friendly Mexican Baked Avocado and Eggs recipe champions another high fibre food, avocados. High in both healthy fats and fibre, with around 10g of fibre per avocado, this fruit is known to improve digestion, reduce visceral fat (belly fat) and boost cognitive function.^{14 15 16}
• Raspberries: To up your fibre intake, we encourage you to eat your fruits rather than drink them as juice, as the skins are the most fibre-rich parts. Raspberries are particularly high in fibre, providing around 7g of fibre in a 100g serving, which is just one of the reasons we top our indulgent Chocolate Protein Porridge with them.

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• Almonds: Almonds are particularly high in fibre, with around 11g of fibre per 100g. They’re a versatile food in a high-fibre diet, and help control blood sugar, lower bad cholesterol and support brain function.¹⁷ While they can be enjoyed on their own or chopped on top of savoury dishes, our Blueberry and Almond Yogurt is one of our favourite ways to enjoy them.

There are many other fibre-rich foods like oats, pears, nuts and edamame beans that you can enjoy as part of a high-fibre diet. For more inspiration on recipes that will help provide all of fibre’s health benefits, visit The Fast 800 Programme.

Consider supplementing your fibre intake

Even on well-planned days, it can be difficult to achieve 30g of fibre, especially if you’re following a lower calorie diet. A good supplement can be key to hitting nutrition goals on days when it feels difficult. Our Apple Fibre Blend is available in the UK, Australia and New Zealand, providing over 5g of fibre in each juicy drink, while remaining low in calories.

For meal plans, shopping lists and delicious recipes to help support a high-fibre diet, sign up to your 7-day free trial of our Programme here.