Fibres for Dieting

Fibre And Weight Loss

The recommended daily fibre intake is 25 grams daily for women and 38 grams daily for men (based on 14 grams per 1000 calories). These are the minimum amounts deemed necessary to prevent disease and maintain health. Unfortunately, statistics tell us that most people (children and adults) consume less than 15 grams daily. This is problematic because adequate fibre intake promotes digestive health and helps optimize blood lipid levels (lowers cholesterol, triglycerides, and blood pressure), protects cardiovascular health, normalizes blood sugar, and promotes satiety and weight loss. So, what exactly is fibre?

Fibre For Weight Loss 101

Fibre is a type of complex carbohydrate found in plant foods, but it is different from other carbohydrates like sugars and starches because it cannot be broken down by human digestive enzymes. As such, it passes through the digestive tract primarily intact. 

There are two main types of dietary fibre: soluble and insoluble, which are both important for healthy digestion, and preventing diseases. They do, however, differ in the benefits they offer. 

Soluble fibre absorbs water and turns to a gel-like consistency in the digestive tract. This slows digestion. Soluble fibre is plentiful in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fibre supplement. 

Insoluble fibre is found in foods such as wheat bran, vegetables, and whole grains. It naturally adds bulk to the stool, so it helps speed the passage of food through the stomach and intestines. It is beneficial for soothing constipation and irregularity. 

Weight Loss Benefits Of Fibre

Fibre plays an essential role in regulating blood sugar and appetite. Indeed, soluble fibre slows down the digestion and absorption of carbohydrates and, in turn, helps prevent rapid spikes in blood sugar levels. This helps improve insulin sensitivity, allowing the body to use insulin more effectively, as well as helps prolong satiety (how long you feel full after a meal). Additionally, because fibre absorbs water in the digestive tract, it expands and promotes a feeling of fullness which can reduce overeating and aid in weight management.

Fibre Supplements For Weight Loss

Fibre supplements are offered in capsules, tablets, liquids and powders. They may feature a blend of soluble and insoluble fibre and often contain other nutrients that promote weight loss and appetite control. 

One of the most widely used fibre supplements for weight loss is PGX, which stands for PolyGlycoplex. It is a scientifically proven dietary fibre matrix composed of three natural fibres: xanthan gum, alginate and konjac root fibre. PGX works in several ways to promote healthy weight management. First, it increases satiety by making you feel full, stabilizes blood sugar, improves insulin sensitivity, decreases the amount of calories that the body can absorb, andregulates bowel movements. 

Final Thoughts

Adding fibre to your diet is a great way to improve digestion, promote overall health, and stimulate weight loss. Whether through food or supplements, it’s vital to introduce fibre gradually to prevent digestive discomfort. 

Most individuals tolerate fibre supplements well, especially when introduced gradually and adequate hydration is maintained. However, some individuals may experience side effects when increasing fibre intake. The most common complaints include: 

• Abdominal cramping
• Diarrhea or constipation
• Gas and bloating
• Occasionally, allergic reactions

Although allergic reactions are rare, some individuals are allergic to certain fibres, such as those from psyllium or wheat bran. Symptoms may manifest as itching, hives, or difficulty breathing. If you experience any allergic reactions, discontinue use and consult your health care practitioner.

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