Increasing your intake of fibre-rich foods you could boost your overall health and increase weight loss results. Research carried out at Tufts University in Boston shows people who eat more dietary fibre consume less calories and lose more weight that those whose diet is deficient in fibre.
Fibre is available to the body in two forms: soluble and insoluble. Soluble fibre slows the absorption of nutrients into your system and insoluble fibre keeps the digestive system working efficiently.
It is thought that fibre can support weight loss in the following ways:
- Fibre adds bulk to a meal making it more satisfying and filling
- Fibre slows down the digestive process and thus delays hunger for longer, making the body consume fewer calories
- Fibre can prevent food cravings because it slows the absorption of glucose, which helps to regulate blood sugar levels
- Fibre is not absorbed by the body so less of the calories consumed will be absorbed by the body
The best way to add fibre to the diet is to eat more whole foods like wholegrains and fresh fruit and vegetables. A piece of whole fruit will provide more fibre than a glass of the same fruit juiced, as juicing removes the fibre. A cup of wholegrain rice or pasta will provide more fibre and absorb fewer calories than the same amount of refined white rice or pasta.