Why is fibre an important factor for women’s health and weight loss!
People tend to think fibre’s only job is to keep your bowels regular. However, there is so much more to fibre, especially when it comes to women’s health and weight loss. Australian dietary guidelines recommend women consume 30 grams of fibre daily, however, the truth is that very few of us are getting anywhere near this amount. When we look at fibre’s role in weight loss and risk reduction for chronic disease, the evidence is very clear. Increased fibre intake is associated with reduced risk of chronic diseases such as cardiovascular disease, type 2 diabetes, obesity and some types of cancer.
How does fibre help with weight loss?
Fibre is divided into two categories, soluble and insoluble due to their different properties and actions on our body. My role as a nutritionist, is to work out what is going on with your metabolism and how it interacts with your dietary choices. Foods with higher fibre content tend to keep us more satisfied, and for longer than those foods with lower fibre content. This means that you “fill up” more quickly, essentially promoting us to eat less or smaller portions. Fibre also helps to stop us reaching for more food after we eat because it stabilises the rate that the sugars are broken down. This means that a higher fibre meal will give you sustained energy for longer than a meal with lower fibre. The bottom line is that by choosing foods that are high in fibre, over the lower fibre alternatives, you are making it easier for your body to stop reaching for the extra portion. Small changes, such as aiming to hit 30 grams of fibre daily, can make big differences on our health.
Five simple small ways you can increase you daily fibre intake
- Add a tablespoon of chia seeds to your smoothies.
- Eat a daily bowl of leafy greens
- Swap plain rice for brown rice, quinoa or a mixture of both
- Make meat-free Mondays a family ritual
- Instead of peeling your root vegetables, keep the skin on.
If you plan on adding more fibre to your diet, be mindful that you are drinking enough water. If you have IBS or are prone to gastrointestinal disturbance, contact us for nutritional guidance.
|Tags:NutritionPreventative medicineGut healthFood as medicineWeight management|