Why Fibre may be the New Weight Loss Hero

Fibre is something we often associate with our grandparents, adding prunes, sultanas and bran to their All Bran every morning to keep their bowels regular.  Fibre is in fact essential at all ages and with the variations in our diets these days; erratic meals times, grabbing food on the run, mixed messages about wholegrains and fruit and the myriad of fad diets available, fibre has become a bit of a forgotten nutrient. It however may be the new weight loss hero.

The latest research is showing that rather than thinking about what we CAN’T have when trying to lose weight, by simply ADDING fibre to our diets can help with weight loss. The reason for this we’ve known for a long time: fibre is filling, swells in our tummies and slows the release of carbohydrates into our blood stream, thereby helping us eat less and less often. It may also have additional health benefits, one study showing that those who ate the most amount of fibre reduced their risk of chronic diseases such as type 2 diabetes, heart disease and some cancers.

Ladies, aim for 25g per day and gents, you need 30g per day.

Foods richest in fibre

• Dried figs – 2 medium = 80 calories, 5g fibre

• Pear – 1 medium with skin = 70 calories, 5.5g fibre

• Red kidney beans – 1 cup = 190 calories, 13g fibre

• Lentils – 1 cup cooked = 150 calories, 7.5g fibre

• Baked beans – ½ cup = 130 calories, 7g fibre

• Corn on the cob – 1 medium cob = 95 calories, 5.5g fibre

• Wholemeal pasta – 1 cup cooked = 195 calories, 8.5g fibre

• Rolled oats – 1/3 cup uncooked oats = 170 calories, 4.5g fibre

• Broccoli – 4 florets = 30 calories, 3.5g fibre

• Spinach – ½ cup cooked or wilted = 30 calories, 5g fibre