We need a variety of different foods and nutrients to keep our bodies happy. Even if we stick to what we think is a healthy, balanced diet it can be difficult to stay on top of everything we need.
One expert has warned that many of us might not be getting enough of a specific component found in plant-based foods. Health expert and TV presenter Dr Michael Mosley outlined four key signs that you’re not getting enough fibre in your diet, including weight loss struggles.
Fibre is a type of indigestible carbohydrate found in cereals, fruits and vegetables. It is best known for its role in helping you digest food and preventing constipation, however, it has also been linked to a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Dr Mosley’s latest article on Fast 800 highlights the importance of fibre, from how to integrate more into your daily meals to the health ramifications of a deficiency.
He explains: “[Fibre] feeds the ‘good’ bacteria in your gut, which then help to provide many health benefits, like controlling your immune system, blood sugar, brain function and weight.”
According to the NHS, people should aim for an intake of around 30g of fibre per day. But the majority of us are not eating enough.
The Fast 800 article detailed four symptoms of a diet lacking in fibre
Constipation
Fibre can help soften and increase the size of your stool, making toilet trips easier.
Research has shown that dietary fibre can increase stool frequency and alleviate constipation.
A recent review found that a whopping 77 percent of constipation sufferers found relief by upping their fibre intake.
Fatigue and low energy
Fibre can help stabilise blood glucose levels, ensuring a slower release of blood sugars and helping you dodge those pesky midday energy crashes.
It’s also thought to indirectly impact energy levels due to its ability to induce feelings of fullness, allowing you to concentrate on the task at hand rather than hunger pangs.
Feeling hungry shortly after eating
One of the key benefits of fibre is its ability to keep you feeling satisfied for longer.
Studies have shown that dietary fibre can increase perceived fullness and regulate appetite by slowing down gastric emptying.
If you’re finding yourself feeling peckish shortly after eating, it might be time to add more fibre to your meals and overall diet.
Struggling to lose weight
Fibre can help curb your appetite between meals, which can aid weight loss by reducing the temptation to snack, overeat or succumb to unhealthy cravings.
Dietary fibre is known to promote weight loss in general and, specifically, belly fat loss.
How to boost your fibre intake
To get more fibre into your diet, the NHS advises: “Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat), or porridge as oats are also a good source of fibre.
“Go for wholemeal or granary breads, or higher fibre white bread, and choose wholegrains like wholewheat pasta, bulgur wheat or brown rice.
“Go for potatoes with their skins on, such as a baked potato or boiled new potatoes. Find out more about starchy foods and carbohydrates.
“Add pulses like beans, lentils or chickpeas to stews, curries and salads. Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries. Find out more about how to get your five-a-day.
“Have some fresh or dried fruit, or fruit canned in natural juice for dessert. Because dried fruit is sticky, it can increase the risk of tooth decay, so it’s better if it is only eaten as part of a meal, rather than as a between-meal snack.
“For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes and unsalted nuts or seeds.”
