We’ve all heard of Ozempic, the “miracle” weight-loss vaccine that transformed the figures of stars like Winfrey and Rebel Wilson.
Originally formulated as a diabetes medication, it is now prescribed for weight loss in the US, and a similar drug, Wegovy, is also available in the UK.
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But for those who don’t like the sound of potential bad side effects like nausea, vomiting, diarrhea, and depressed mood, there is a natural alternative in fiber.
It’s been proven to help you lose weight, but the benefits of fiber in your diet don’t end there.
The NHS says this is associated with a reduced risk of life-limiting diseases such as heart disease, stroke, type 2 diabetes and bowel cancer.
UK guidelines recommend adults eat 30 grams of fiber a day. But according to the British Dietetic Association, the average adult intake is just 18 grams.
When we think of “fibre,” Weetabix or bran flakes often come to mind. But fiber is everywhere.
Microbiome scientist, dietitian, and author of Genius Gut, Dr. “Whole grains are found in plant-based carbohydrate foods such as fruits, vegetables, beans, legumes, nuts and seeds,” says Emily Leeming.
So why are experts and influencers only now starting to preach about fiber as much as protein or superfoods?
“Fiber has always been called a bit boring,” says Emily.
“Part of the reason is that a lot of people still don’t understand what it is or why it’s so good for us.” Are you ready to learn?
fiber decoding
There are a dozen types of fiber that tend to fall into one of two categories, soluble or insoluble.
“Soluble fiber dissolves in water, forming a gel-like substance that facilitates the absorption of nutrients at a slow, steady rate,” says registered nutritionist Rob Hobson.
This process may aid weight loss and is linked to a reduced risk of type 2 diabetes and “bad” cholesterol. Sources include oats, barley, beans, nuts, lentils, fruits and vegetables.
“Insoluble fiber cannot be digested because it does not dissolve in the gut,” says Rob.
“It adds bulk to your stools and helps push food through the digestive system.”
To make things a little easier, look for whole wheat breads and cereals, brown rice, whole grains, nuts, seeds, avocados and some nuts like tomatoes, kiwis and grapes.
“Fiber-rich foods often contain a mix of fibre,” says Emily. “So it’s important to consume a wide variety of fibrous foods to reap the full benefits.”
Lose weight
Forget low-fat or low-carb diets and think high-fiber foods; Studies have shown the benefits of focusing on fiber when it comes to shedding (and keeping off) excess weight.
In one study, when 345 people were divided into groups and given different diets, fiber was found to be the strongest predictor of weight change.*
On average, increasing fiber intake by 10 grams per day resulted in an additional 2.2 kg decrease in body weight after six months.
“Fiber can be very helpful with weight loss,” says Emily. “It slows the release of sugar into the bloodstream and increases the feeling of fullness.”
nourish your gut
Whether it’s for improved mood, skin or bloating, taking care of your gut is crucial.
“Twenty years ago, we didn’t know much about the gut microbiome,” says Emily.
“We are only now realizing that a healthy gut microbiome is the cornerstone of good health, and fiber is also a key player. Your gut microbiome helps break it down.
“Eating this increases beneficial bacteria and increases the diversity of your microbiome,” she adds.
Researchers at King’s College London found that prebiotic fiber is the best kind for boosting “healthy” gut bacteria. “Foods rich in these fibers include bananas, raw onions and garlic,” says Rob.
“Resistant starches also serve as prebiotics. They are formed as a result of cooking and cooling foods such as pasta, rice and potatoes.”
reduce cancer risk
Evidence shows that increasing fiber can help reduce the risk of heart disease, stroke and diabetes. It may also reduce cholesterol, the fatty substance that clogs arteries and threatens the heart.
“Results based on 22 studies showed that for every 7 gram increase in dietary fiber, the risk of cardiovascular disease and coronary heart disease was reduced by 9%,” says Rob.
This is equivalent to just 100 grams of almonds. Every 10 grams of extra fiber can also reduce the risk of bowel cancer by 10%.
“Fiber is an important part of gut health,” says Emily. “It adds bulk to your waste and helps everything move through the gut.”
fiber tricks
Sprinkle nuts or seeds over salads, yoghurt, porridge and stir-fries to provide a fiber boost to meals.
When making pasta or rice, choose the “whole” version; 50 grams of whole wheat spaghetti contains 5.3 grams of fiber, compared to 0.75 grams in regular pasta.
Add legume preserves (such as beans, chickpeas, or black beans) to a salad, stew, or soup. Lentils contain the most fiber per 100 grams (7.9 grams).
Look for pre-mixed grain packets that you can use as the base for a cold salad.
Eat jacket potatoes with beans for lunch; The peels of fruits and vegetables are rich in fiber.
Add greens like spinach or kale to as many meals as possible.
Replace low-sugar sweetened yogurt with Greek yogurt with berries and nuts.
Fiber-rich meal plans
BREAKFAST
*Overnight oats (12g)
- Add 40 g of oats, 1 tablespoon of chia seeds, ½ handful of mixed nuts, ½ grated carrot, 1 teaspoon of cinnamon, 1 teaspoon of honey, 100 g of blueberries and 200 ml of kefir, oat or almond milk.
- Leave it in the refrigerator overnight.
LUNCH
*Quinoa, avocado and tuna salad (10g)
- Mix 35 g cooked quinoa, 1 chopped avocado, ½ can of chickpeas, 1 small can of tuna.
- Add chopped scallions, red onion, a handful of cilantro, a handful of chopped walnuts or toasted pine nuts, and tomatoes.
- Sprinkle with flaxseeds and drizzle with a dressing of extra virgin olive oil, lemon and apple cider vinegar.
SNACKS (up to 3g)
*2 oatcakes or rye bread with hazelnut butter
*A handful of pumpkin, sunflower or mixed seeds
*2 squares of dark chocolate (at least 70% cocoa)
EVENING MEAL
*Fried vegetables and cashews (8-10g)
- In olive oil, lightly fry 3 handfuls of mixed vegetables (such as zucchini, carrots, green beans) and 1 teaspoon of grated ginger.
- When the vegetable is almost ready, add a handful of cashews.
- Add fresh basil and sesame seeds.
- Serve with rice noodles or brown rice and the protein of your choice.
*Dr Emily Leeming’s Journal of Nutrition Genius Gut (£18.99, Penguin) is out now