FIBRE for FAT LOSS

The problem with many fat loss programs is that people immediately cut out the very foods that deliver a lot of fibre in the first place. This often results in common problems such as constipation, poor blood sugar and hunger in between meals - to name a few!

When you understand the many health benefits of fibre and especially how it can help you to shift body fat, you will ensure plenty in your nutrition plan. 

I could leave it at that and simply say consume more fibre, but it is important to know why you’re doing something rather than just doing it.

So let me give you some of the science…

Insoluble Fibre

Insoluble fibre is found in certain plant foods, particularly whole grains. It absorbs water through the digestive system helping to promote regular and healthy bowel movements. It allows the body’s waste to form into soft and bulky stools which helps to efficiently rid your body of toxins (important for fat loss). Wheat bran is a good source of insoluble fibre. While we cannot digest the insoluble fibre in wheat bran, it is partially digested by beneficial bacteria in the gut, helping to ferment them into short-chain fatty acids which nourish our intestines.

Flaxseeds are a source of both insoluble and soluble fibre

Soluble Fibre

Soluble fibre is found in all plant foods. It dissolves in water to form a gel like substance. It’s readily fermented in the colon and includes other plant components such as lignans, oligo and polysaccharides, resistant starches, and inulin.  Soluble fibre also promotes soft and bulky stools, delays gastric emptying, and binds with bile acids, helping to lower cholesterol levels. The following foods are good sources of soluble fibre: oat bran, guar gum, dried beans, peas, apples with skin, seaweed, and flaxseeds.

Lignans are a soluble fibre which are found in flax seeds and legumes. They’re known to possess anticancer, antibacterial, and antiviral properties. They also bind to estrogen receptors in the body, interfering with cancer promotion and helping to regulate estrogen levels. Soluble fibre also promotes a delay in the absorption of glucose and increases insulin sensitivity (this is very important for fat loss). The result of this is improved glucose metabolism which ultimately helps lower the risk of type 2 diabetes and also speeds ups fat loss.

Inulin is another soluble fibre that is not digested in the upper GI tract. Inulin stimulates the growth of beneficial bacteria, it’s low in calories and does not lead to a rise in serum glucose or stimulate insulin secretion. Because these fibres stimulate the growth of beneficial bacteria, they’re also called prebiotics. Good sources of inulin include: artichokes, garlic, leeks, onions, chicory, tofu, and other soy products, and grains such as barley, flax, oat, and wheat.

So how does fibre actually help you lose body fat?

1.      Fibre helps keep you fuller for longer. Fibrous rich foods whilst being low in calories keep you feeling fuller for longer. Many people complain that they’re hungry when they change their dietary habits, if you ensure a high fibre intake this quickly disappears.
 

2.      Fibre helps stabilize your blood sugar levels. Fibre slows the absorption of dietary sugars and promotes healthy blood sugar and insulin levels. Elevated insulin levels halt fat loss!

3.      Fibre supports your body’s detoxification system. 
This may be a new one to you but when you start a fat loss plan your body also begins to mobilize dormant toxins. To help the safe flow of toxins out of the body, fibre sticks to the bile in the intestines which helps in the elimination process through your bowels. If your body reabsorbs toxins back into the fat cells, this can be a cause for reaching a plateau on your fat loss journey.

So now you know that fibre not only supports optimal health, you also know that it helps you lose fat as well!

What is the recommended daily intake for fibre?

The recommended daily amounts for fibre intake are 30 – 35 grams per day or 14g/1000 calories consumed.

Less than 5% of the US population meets this recommendation set by the American Dietetic Association.

Top fibre tips

1.      Add a tablespoon of ground flaxseeds/chia seeds on top of your morning omelette or in a morning whey protein supershake with primal greens.
 

2.      Use a fibre supplement daily.
 

3.      Eat 3-5 different types of cruciferous vegetables 3 x a day.

4.      Rotate your fibre supplements and seeds regularly. The reason for this is to avoid developing a food intolerance. Sticking to the same fibre source can have adverse affects on your health and physique. 

4.    Drinking enough water on a high-fibre diet is as important to your health as the fibre itself. Water keeps you hydrated, prevents constipation and softens your stools, allowing them to pass through your colon without excessive pressure. Because fibre absorbs water, I highly recommend increasing your water intake.

The message is clear… Fibre is critical to good health and fat loss. It's time to make a serious effort to put more fibre on your plate!