Can Fibre Help Me Lose Weight?

The question ‘can fibre help me lose weight?’ is one we come up against time and time again, so it’s time we settled the score.

What is fibre?

Fibre is a form of indigestible carbohydrate that is found primarily in the cell walls of fruits, vegetables, legumes and whole grains. Unlike other carbohydrates, fibre passes through the digestive system largely unchanged, feeding the ‘good’ bacteria along the way. Eating your daily recommended fibre can not only help you maintain a happy gut, healthy digestive system and strong immune system, but it can also play an important role in weight loss. If you’ve been wondering ‘can fibre help me lose weight?’, then just keep reading.

How much fibre should I be eating everyday?

We recommend consuming 30g of fibre everyday to reap its full benefits, however, less than 10% of Western populations consume the right amount of fibre. If you aren’t eating enough fibre, there may be some tell-tale signs. Constipation, fatigue, frequent hunger and difficulty losing weight are all symptoms associated with insufficient fibre intake.^{1 2 3 4}

If you think you may be among the 90% who struggle to hit the 30g target, you may want to consider either taking a supplement or signing up to a meal plan like the ones on The Fast 800 Programme. That way you can rest assured your meals are planned around eating delicious foods that help you hit the 30g target every day. Check out our Programme here to find out more.

Benefits of fibre

When asking ‘can fibre help me lose weight’, it’s also important to focus on the wider benefits fibre can have on the body. Fibre is essential for maintaining a healthy digestive system, but it also plays a role in many other aspects of your health.

Feeding the good bacteria in the gut enables them to perform crucial roles like controlling your blood sugars, immune system and brain function. Additionally, fibre encourages the production of short-chain fatty acids which reduce your risk of digestive disorders like irritable bowel syndrome, Crohn’s disease and ulcerative colitis. ^{5 6 7} 

Studies have also found fibre has a positive impact on longevity, menopause symptoms, your risk of cardiovascular diseases, and risk of preeclampsia in pregnant women.^{8 9} But if what you’re really wondering is ‘can fibre help me lose weight’, then we’re going to settle the score.

Can fibre help me lose weight?

The short answer is yes, fibre can help you lose weight. Increasing your fibre intake can slow digestion by soaking up water in the intestine, thereby increasing feelings of fullness, which can then reduce overall calorie consumption.¹⁰ It can also help stabilise blood sugars which prevent energy crashes and cravings later on in the day.¹¹

What’s more, soluble fibre (oats, barley, apples, lentils) actually blocks fats that would otherwise be digested and absorbed by binding with bile acids. This particularly targets belly fat, otherwise known as visceral fat.¹²

So, has your question ‘can fibre help me lose weight’ now switched to ‘how can I eat more fibre?’ We thought it might; here are a few of our top tips.

3 simple tips for adding more to your diet

Hopefully we’ve now answered your question, ‘can fibre help me lose weight’. If you’re now wanting to reap the benefits that fibre has to offer, including aiding in a weight loss journey, here are our three top tips for adding more to your diet:

1. Leave the skin on: We often choose not to eat the skins of fruits and veggies, though they are perfectly edible. In fact, up to a third of plant foods’ fibre and nutrients are found in their skins, and the antioxidant levels can be up to 328 times higher in peel than pulp.^{13 14} So, if you want to add fibre into your weight loss diet, consider putting down the peeler!
2. Keep nuts and seeds to hand: One easy way to boost the fibre content of any meal is to sprinkle a handful of seeds or nuts over the top. Adding sesame seeds, pumpkin seeds or chopped almonds to savoury dishes will add extra flavour and fibre, and adding walnuts or chia seeds to your breakfasts will add a lovely crunch.
3. Consider a fibre supplement: If you’re concerned you’re in the 90% who aren’t getting enough fibre, then a supplement might be right for you. Our range of Fibre and Sleep Blends (available in the UK, Australia and NZ) are high in fibre to help you reach that 30g daily target the easiest way possible: simply add water and enjoy. Discover the full range here.

Fibre plays many crucial roles in maintaining good overall health, including aiding with weight loss. To ensure you hit your daily target of 30g of fibre, try our range of fibre supplements here, available in tasty flavours like Cloudy Apple and Lemon.

Similarly, try planning out your meals with ease by signing up to your 7-day free trial of our Programme here, and discover how fibre can help you lose weight the healthy way.