We’ve all heard about Ozempic, the “miracle” weight-loss jab that has transformed the figures of A-listers including Winfrey and Rebel Wilson.
Originally formulated as a diabetes medication, it’s now prescribed for weight loss in the US, and a similar drug — Wegovy — is available in the UK.
But for anyone who doesn’t like the sound of the potentially nasty side effects – nausea, vomiting, diarrhoea and low mood – there’s a natural alternative available in fibre.
It’s been proven to help blast the pounds, but the benefits of fibre in your diet don’t stop there.
The NHS says it is associated with a lower risk of life-limiting diseases, including heart disease, stroke, type 2 diabetes and bowel cancer.
UK guidelines recommend adults eat 30g of fibre daily. But, according to the British Dietetic Association, the average adult intake is only 18g.
Think “fibre” and Weetabix or bran flakes often spring to mind. But fibre is everywhere.
“It’s found in plant-based carbohydrate foods, such as wholegrains, fruits, vegetables, beans, legumes, nuts and seeds,” says Dr Emily Leeming, microbiome scientist, dietician and author of Genius Gut.
So why are experts and influencers only now beginning to preach about fibre as much as they do protein or superfoods?
“Fibre has always had a reputation as being a bit boring,” says Emily.
“That’s partly because many people still don’t understand what it is or why it’s so good for us.” Ready to find out?
There are a dozen types of fibre, which tend to fall into one of two categories – soluble or insoluble.
“Soluble fibre dissolves in water to create a gel-like substance, making it easier for nutrients to be absorbed at a slow, steady rate,” says registered nutritionist Rob Hobson.
This process can help with weight loss, and is linked with lower risks of type 2 diabetes and “bad” cholesterol. Sources include oats, barley, beans, nuts, lentils, fruits and vegetables.
“Insoluble fibre doesn’t dissolve in the gut, so it can’t be digested,” says Rob.
“It adds bulk to your stools and helps food to be pushed through the digestive system.”
To help things along a little, look to wholemeal breads and cereals, brown rice, bran cereals, nuts, seeds, avocados and some skinned fruits, such as tomatoes, kiwis and grapes.
“Fibre-rich foods usually have a mix of fibres,” says Emily. “So it’s important to consume a wide variety of fibrous foods to get all the benefits.”
Forget low-fat or low-carb diets and think high-fibre – research has shown the benefits of focusing on fibre when it comes to shifting (and keeping off) excess weight.
One study found that fibre was the strongest predictor of weight change when 345 people were split into groups and given different diets.*
On average, upping fibre intake by 10g a day saw an additional 2.2kg decrease in body weight after six months.
“Fibre can be very helpful for weight loss,” says Emily. “It slows the release of sugar into the bloodstream and increases the feeling of fullness.”
Whether it be for improved mood, skin or bloating, looking after your gut is crucial.
“Twenty years ago, we didn’t really know much about the gut microbiome,” says Emily.
“It’s only now we’re recognising that a healthy gut microbiome is the cornerstone of good wellbeing – and fibre is a key player. Your gut microbiome helps to break it down.
"Eating it increases the beneficial bacteria and improves the diversity of your microbiome,” she adds.
Researchers at King’s College London found prebiotic fibre is the best kind for boosting “healthy” gut bacteria. “Foods rich in these fibres include bananas, raw onions and garlic,” says Rob.
“Resistant starches also act as prebiotics. These are formed on foods like pasta, rice and potatoes after they’re cooked then cooled.”
Evidence shows that increasing fibre can help lower the risk of heart disease, strokes and diabetes. It can also reduce cholesterol – the fatty substance that clogs arteries and threatens the heart.
“Results based on 22 studies showed risk of cardiovascular disease and coronary heart disease both decreased by 9% for each 7g per day increase in dietary fibre,” says Rob.
That’s the equivalent of just 100g of almonds. Every 10g of extra fibre could reduce the risk of bowel cancer by 10%, too.
“Fibre is an important part of bowel health,” says Emily. “It adds bulk to your waste and helps keep everything moving through the bowel.”
Sprinkle nuts or seeds over salads, yoghurt, porridge and stir-fries to give meals a fibre boost.
When making pasta or rice, choose the “whole” version – 50g of wholewheat spaghetti contains 5.3g of fibre, compared to 0.75g in regular pasta.
Add cans of legumes (such as beans, chickpeas or black beans) to a salad, casserole or soup. Lentils contain the most fibre per 100g (7.9g).
Look for pre-mixed packets of grains you can use as a base for a cold salad.
Have a jacket potato with beans for lunch – the skins of fruit and veg are rich in fibre.
Add greens, such as spinach or kale, to as many meals as you can.
Swap low-sugar sweetened yoghurt for Greek yoghurt with berries and nuts.
BREAKFAST
*Overnight oats (12g)
LUNCH
*Quinoa, avocado and tuna salad (10g)
SNACKS (up to 3g)
*2 oatcakes or rye toast with nut butter
*Handful pumpkin, sunflower or mixed seeds
*2 squares dark chocolate (at least 70% cocoa)
DINNER
*Vegetable and cashew nut stir-fry (8-10g)
*The Journal of Nutrition Genius Gut by Dr Emily Leeming (£18.99, Penguin) is out now
