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How much fibre to eat to lose fat healthily

Harper's Bazaar (UK) logo Harper's Bazaar (UK) 08/02/2019 Macaela Mackenzie
a close up of food: Click to find out why the nutrition experts believe the not-so-sexy nutrient is key to safeguarding yourself from a fat-loss plateau, and for the best high-fibre foods you should be eating more of. © Getty Images Click to find out why the nutrition experts believe the not-so-sexy nutrient is key to safeguarding yourself from a fat-loss plateau, and for the best high-fibre foods you should be eating more of.

Fibre is basically the must-have of the nutrient world - and it's also essential for fat loss.

Studies have found that dietary fibre can keep you fuller for longer, feed friendly gut bacteria and lower blood sugar levels, says Keri Gans, dietician and author of The Small Change Diet.

Unfortunately, most of us aren’t getting enough of it-far from it. Only one in 10 adults in the UK are eating the NHS advised 30g a day. Aside from the other health implications, Gans explains that this could be why you're struggling to lose fat.

4 reasons to eat more fibre

According to NHS guidelines, the average woman should be getting 25 to 30 grams of fibre per day.

That’s the same as eating seven apples, around half a head (128g) of broccoli, or 32 30g portions (960g) of porridge-and we’re going to take a wild guess that you’re not eating that many porridge bowls.

1. You'll feel fuller for longer

Getting an adequate amount of that nutrient through whole foods (not fibre supplements) keeps you fuller for longer because fibre digests much more slowly than simple carbs.

2. You'll therefore be less likely to snack

The more full and satisfied you feel after eating healthy, fibre-filled foods, the less tempting those cookies in the tea room will be after lunch, says Gans.

3. You'll keep your digestive system running smoothly

On top of that, this essential part of your diet keeps your digestive system running smoothly, so you won’t be backed up or constipated.

4. You'll promote fat loss

Another bonus that comes with packing fibre into your diet is that healthy fat-loss friendly foods, like fruits, vegetables and whole grains, are already full of the stuff, says Gans.

By aiming to meet your fibre quota, rather than counting calories, you’ll likely end up making better food choices overall, she says.

12 foods to try that are high in fibre

Since munching through seven apples at the end of your day to meet your fibre goal doesn't exactly sound appetising (or realistic), the best strategy is to spread your consumption of high fibre foods out across all your meals and snacks for the day, says Gans.

'All of your meals should include at least eight grams of fibre,' she says.

To hit the 30 grams per day goal, snack on:

  • A medium pear - 6g fibre
  • Half an avocado - 6g fibre

And aim to include:

  • Porridge oats - 4g fibre per serving
  • Quinoa - 5g fibre per serving
  • Barley - 8g fibre per serving
  • Raspberries - 8g per serving
  • Artichoke - 10g per serving
  • Chia seeds - 10g per serving
  • Chickpeas -9g per serving
  • Lentils - 15g per serving
  • Kidney beans - 11g per serving
  • Split peas - 16g per serving

How to include more fibre in your diet

So, you've gathered by now that fibre is possibly one of the most underrated and important foods that will help you reach your health and fat-loss goals.

But how can you do this without, as above, seriously upping your porridge intake-which could have knock on negative effects in other areas of your diet?

You're in luck-Doctor Hazel Wallace has written a whole feature on the many benefits of dietary fibre and how to up your intake especially for you.

Simply click here to read more. What are you waiting for?

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