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June 26, 2025 By Luke Coutinho Leave a Comment

Everything You Need To Know About Fiber, Fat Loss and Your Health

fat lossEvery 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.

#BeTheForce

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.

August 18, 2023 By GOQii 3 Comments

5 Reasons To Start Eating High Fiber Meals

high fiber mealsFiber 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.

Why Should You Have High Fiber Meals? 

  1. Improves Bowel Health: More fiber in our diet makes the stool bulky. This leads to easy defecation and hence, acts as a natural laxative. Adding fiber to our diet can even help ease conditions such as constipation.
  2. Controls Sugar Levels: High fiber food causes a slow release of glucose into the bloodstream. Hence, it ensures that the glucose level in the blood doesn’t shoot up instantly. Fiber helps regulate blood sugar levels. Hence, diabetics are often asked to opt for high fiber food rather than refined food.
  3. Maintains Healthy Body Weight: The satiety center in our brain gets activated after 20 minutes. So when you are eating fast, you tend to eat more without any extra requirement. High fiber meals consume more time as they have to be chewed thoroughly. Hence, the brain has enough time to activate the satiety center. At the same time, high fiber meals are energy dense but low in fat, which also contributes to maintaining healthy body weight.
  4. Improves Cardiovascular Health: Soluble fiber absorbs the cholesterol in the intestine which is eliminated in the stools and thereby, makes it unavailable for the body. Apart from the cholesterol-lowering effect, it is also found to prevent hypertension and therefore, is also associated with lowering the risk of atherosclerosis, strokes, etc.
  5. Boosts Immunity: Fiber acts as a prebiotic, which helps in developing a healthy gut microflora in the intestine that contributes to the immune function. Some studies also say that there is more resistance to infection in an individual who consumes high fiber meals.

Given the above benefits, high fiber meals can help you alleviate, control and prevent major lifestyle related diseases. Make sure you include high fiber foods such as whole grains, fruits, vegetables, beans, nuts and seeds, etc. to your diet regularly.

To know which foods you should add to you diet, reach out to a certified expert who will guide you on what to eat as per your health goals, by subscribing for personalized health coaching here.

For more on Nutrition, check out Healthy Reads.

#BeTheForce

October 8, 2022 By Shivani Dalvi 3 Comments

Healthy Eating: Poha Dhokla

poha dhokla

Homemade meals will always be the best and we’ve all come to realize that. But, if you’re running out of ways to make healthy eating interesting, we’ve got an amazing breakfast recipe for you which combines two dishes. We give you the Poha Dhokla! 

What You Will Need 

  • Poha: 100gm
  • Semolina/Rava: 2-3tbsp
  • Buttermilk: 1.5 to 2 glasses
  • Ginger: 1-2 tsp (paste)
  • Green chillies: 2-3 tsp (paste)
  • Coriander: 2-3 tbsp (chopped)
  • Turmeric: 1 tsp
  • Salt: as per the taste
  • Sugar: 1/2-1 tsp

How To Prepare

  1. In a vessel, add poha, semolina, ginger paste, green chillies paste, coriander, turmeric, salt, sugar and mix them well
  2. Now add buttermilk, mix it well and leave this batter for 30 mins
  3. The main trick in this recipe is that after 15 mins, check the consistency. If it’s too runny, add 1 tbsp of poha and wait for another 15 mins. 
  4. After 30 mins, mix the batter very well for 5 mins till it gets a good consistency
  5. If the batter is too dry, then you may add half a cup of water and mix it well
  6. Taste the batter once to check if you need to add some salt and green chillies
  7. Take an oil greased plate and pour this batter into it
  8. Level the batter in the dish and steam it for 10-15 mins
  9. By the time the dhokla cools down, turn on the flame, take a small pan, add oil (let it get warm), then add mustard seeds(black) & curry leaves, let them crackle and turn off the flame
  10. Put this oil with mustard & curry leaves over the dhokla
  11. Now make pieces of dhokla and serve it by garnishing it with a little bit of coriander.

Benefits of Poha Dhokla 

  • It’s a good, balanced source of carbohydrates and proteins in one meal
  • It can be categorised as a probiotic, as it is rich in good bacteria
  • As it has a high fiber content, it is quite fulfilling
  • It can be easily consumed by someone suffering from digestive issues like acidity, bloating and constipation as it soothes the gut
  • You can eat this as a snack as well as a major meal option 

We hope you enjoy this healthy Poha Dhokla recipe. Do share your experience with us in the comments below. For more healthy recipes, check out Healthy Reads or you can ask a GOQii Coach directly by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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