Eat a High-Fibre Diet to Effectively Manage Your Weight
You have probably heard that high-fibre foods are essential components of a healthy diet, but did you know that eating foods high in fibre can also help you to lose weight? Fibre-rich meals will make you feel full much quicker than low-fibre meals, which will prevent you from overeating. This sense of fullness is lasting and, therefore, is a great way to avoid the temptation of snacking on high-calorie foods that lead to weight gain.
Another significant benefit of many high-fibre foods is that they are low in calories while, at the same time, are high in volume. In addition, fibre assists in moving food through your intestinal tract leaving fewer calories behind. This results in less fat storage.
Include a mix of soluble and insoluble fibre in your diet for more effective weight management. Soluble fibre—fibre that dissolves in water—can be found in vegetables such as peas, broccoli, and beans; fruit, such as apples and apricots; oatmeal and oat bran. Soluble fibres assist in healthy digestion and in promoting regular bowel movements.
Insoluble fibre— fibre that does not dissolve in water—can be found in vegetables such as Brussels sprouts, cabbage, carrots, and beets; the skin of fruit such as apples; wheat cereals and wheat bran. Insoluble fibre assists in removing fats, cholesterol and sugar from the body.
Additional foods that are an excellent source of fibre include:
• Pears with skin
• Turnips greens
• Potato with skin
• Whole wheat spaghetti
• Bran flakes
• Whole-grain bread
• Brown rice
• Split pea
• Black beans
When adding fibre to your diet, it is also important to increase your consumption of water. Fibre depends on water in order to move it through your digestive tract. Drink at least 8 glasses of water each day will increase the effectiveness of fibre consumption for weight management.
If you have questions about adopting a high-fibre diet to effectively manage your weight contact your local doctor, who will arrange for you to see a dietitian and nutritionist.