It’s commonly associated with flatulence and bloating.
But a nutrient found in your bowl of morning Bran Flakes is one of nutrition’s unsung heroes, research suggests. And it could be the key to keeping slim.
Fibre is the part of the plant that our small intestine can’t digest so it reaches the large intestine, where it can help fuel multiple beneficial biological processes.
This includes both direct weight-loss and helping to curb conditions that can contribute to piling on pounds in the first place.
Fibre falls into two main types, insoluble and soluble, both of which can contribute to slimming down in different ways.
Insoluble fibre is the indigestible plant matter we can’t readily absorb, like fruit and vegetable skins, and is also found in wholemeal foods.
Eating this fibre naturally slows down digestion and makes the extraction of glucose, and therefore energy, a more gradual process helping to curb cravings.
Nutritionist Laura Southern, of London Food Therapy, told The Times: ‘You’re not getting blood sugar spikes.
Fibre is the parts of plant foods we eat that aren’t digested by our small intestine but instead travel to our large intestine where it can help fuel multiple beneficial biological processes
‘This reduces cravings, making it easier to resist sugary food and lowers the risk of constant high blood sugar leading to high insulin and diabetes.’
Recent studies have also found that dieters who opted for high fibre diets reported greater weight-loss than their peers.
One, which involved tracking 43 participants over three months, found the 27 who followed a high-fibre diet lost more weight than 16 controls despite their overall calorie intake being similar.
Another, that was authored by Professor Tim Spector — founder of the ZOE diet app and nutrition expert based at King’s College London — also found those on high fibre diets produced less of a bile acid called isoUDC, which is linked to increased appetite.
Professor Spector said this is believed to be a result of fibre helping support a healthy gut microbiome, the collection of beneficial bacteria that live in our digestive system.
‘The gut microbiome and its chemical products such as these bile acids hold huge promise for reducing obesity without the need for invasive surgery,’ he said.
Another type of fibre, soluble fibre, which is commonly found in foods like oats has also been linked to helping weight-loss.
Unlike insoluble fibre, this form can be digested by us and forms a gel like substance in the gut, attracting water.
Oats, as well as rice and mushrooms, are a rich source of a type of soluble fibre called beta-glucan
It not only helps to keep stools soft, but also produces a variety of health benefits via the bacteria that feed on it.
This includes leptin, a hormone that makes us feel full, as well as glucagon-like peptide 1, (GLP-1) which suppresses appetite.
The latter works in a similar way to semaglutide, the active ingredient in fat-busting jabs like diabetes drug Ozempic and weight-loss medication Wegovy.
Oats, as well as rice and mushrooms, are a rich source of a type of soluble fibre called beta-glucan.
A study on rodents published this July found those given a beta-glucan supplement to their feed showed both less weight gain and healthier blood-sugar levels.
While fruit and vegetables, as well as wholemeal carbohydrates like brown rice, are good sources of fibre, there are supplements that can also increase your uptake.
These often contain psyllium which is made from husks of the seeds of a plant with the same name. This provides a source of both soluble and insoluble fibre.
Using psyllium as a ‘natural Ozempic’ went viral on social media earlier this year after American medic Dr Enaka Yembe described it as the ‘poor man’s’ version of the injections.
Psyllium husk, sold as a saw-dust like powder, went viral on social media earlier this year after American medic Dr Enaka Yembe described it as the ‘poor man’s’ version of Ozempic
Some studies have shown that psyllium can help people lose weight, though nutrition experts have told MailOnline it’s not a miracle cure and won’t work by itself, and people will still need to diet while taking it.
Despite the benefits of fibre, which also include reducing the risk of illnesses such as diabetes, heart disease, cancer and Alzheimer’s, most of us aren’t having enough.
The latest data from the British Dietetic Association suggests the average Brit consumes just 18g per day, far lower than the 30g recommended by the NHS guideline.
And, according to the industry Food and Drink Federation, less than one in ten adults are hitting the 30g per day target.
However, it’s important not to overdo it. Experts warn too much too soon could leave you feeling bloated.
Ms Southern said: ‘When people say fibre gives them a stomach ache it’s often because they’re eating too much too quickly. Your gut needs time to adapt.’
