Every nutritionist will tell you to improve your fibre intake, particularly because of the role it plays in supporting fat loss, reducing the risk of heart disease, and certain cancers. It plays a key role in digestive health and creating a sense of fullness which essentially means that enough fibre can help you manage your weight effectively!
Women should aim for around 25 grams of fibre per day, while men should aim for at least 35 to 40 grams. Yet, the average person consumes just 15 grams a day. The best way to increase your fibre intake is by eating fibre-rich whole foods, not heavily processed options with “added fibre” claims. Simply increasing your intake of fruits, vegetables and wholegrains can naturally boost your daily fibre intake.
How Fibre Supports Fat Loss and Weight Management
Fibre is one of the most natural ways to reduce high cholesterol levels in the body. If you have diabetes, consuming the right amount of fibre can help regulate blood sugar levels, allowing you to enjoy a variety of foods that might otherwise be restricted.
A lack of fibre is a common reason why people experience constipation and we all know constipation isn’t just uncomfortable; it can lead to toxic build-up in the body, sluggish digestion, fat gain, and has even been linked to a higher risk of colon and other cancers.
Why We’re Consuming Less Fibre
One of the main reasons is food processing. Modern methods often strip fibre from food entirely, which is why many packaged foods are considered unhealthy. A useful tip: if a food label shows less than 2 grams of fibre per serving, it’s best avoided. Low-fibre foods can cause blood sugar spikes, leading to fat gain over time.
Another reason is that many people don’t consume enough fibrous carbohydrates. Ideally, your main source of carbohydrates should be fibrous – these typically contain fewer overall carbs, but their high fibre content helps balance insulin response, making them ideal for fat loss.
Best Sources of Fibrous Carbohydrates
Here’s a list of some of the best naturally fibrous foods to include in your daily diet, all easily available in supermarkets:
- Broccoli
- Lettuce
- Cabbage
- Cauliflower
- Mushrooms
- Green beans
- Onions
- Asparagus
- Cucumber
- Spinach
- Bell Peppers
- Courgette
- Popcorn (plain, air-popped)
- Apples
- Oats
- Brown rice
- Wholemeal pasta
- Lentils
- Beans and Pulses (e.g., kidney beans, chickpeas)
Beans are a fantastic source of dietary fibre and protein, keeping you full for longer. The same applies to fruits, nuts, and seeds – all of which should be a regular part of your meals.
Psyllium husk (commonly known as Isabgol in Asian stores) is another fantastic fibre source. It helps detox the body and removes excess cholesterol and fat. As always, moderation is key.
Not All Grains Are Equal
While grains contain fibre, the amount can vary significantly. For example:
| Food Item | Fibre Content (approx.) |
| White bread (1 slice) | 0.5 grams |
| Wholemeal bread (1 slice) | 2 grams |
| Kidney beans (1 cup) | 17 grams |
| Mixed berries (1 cup) | 8 grams |
As you can see, focusing on whole, natural food sources will boost your fibre intake far more than relying on refined or packaged foods.
Fibre is essential for good health and should be part of every weight-loss strategy. It aids digestion, balances blood sugar, reduces cholesterol, and keeps you feeling satisfied for longer – all of which support healthy fat loss.
It’s time to make a conscious effort to add more fibre to your meals – your body will thank you for it.
We hope this article helps you. Do let us know your thoughts in the comments below. For more on fiber and fat loss, check out Healthy Reads or reach out to a GOQii Coach for the right guidance and motivation by subscribing for Personalised Health Coaching here.
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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.
Fiber has a diverse role to play starting from improved laxation and lowering cardiovascular disease risk to weight management. Unhealthy eating patterns and consuming too much of processed foods, have minimized the fiber level in our meals to a bare minimum.
