Dietary Fibre and Weight Loss

Dietary Fibre comes in a variety of forms. Fibre is classified as being either soluble or insoluble. Soluble fibre dissolves in water and is commonly found in fruits, vegetable, oats and legumes. Insoluble fibre otherwise called roughage, does not dissolve in water, these fibres are found mainly in wholegrain based foods, fruit skins or the protective layers of vegetables.

Health Benefits of Fibre

Dietary Fibre helps control and lower blood cholesterol levels. Some types of fibre may also have the effect of controlling blood glucose through slowing the breakdown and release of glucose from carbohydrates. This is beneficial in the management of Type 2 Diabetes and can also lower the risk of developing Heart Disease.

Fibre intake and Weight loss

Fibre intake both soluble and insoluble is thought to have a positive effect on weight loss. Epidemiology studies looking at fibre intakes and obesity or subsequent weight gain have found fibre intake helps protect against weight gain (1,2,3). Fibre intake from cereal based foods (insoluble fibre) can decrease fat absorption resulting in a decreased daily energy intake. Also fibre intake helps to increases satiety levels. People partaking in a higher fibre diet tend to feel less hungry when consuming higher fibre foods. This can result in an overall decreased energy intake. In a study of 17 obese women it was found taking 40 grams of soluble fibre supplement a day, reduce daily energy intake by 1200kj’s. In the same study 14 women were assigned to a low energy diet. These women were divided into a fibre supplement and a non-fibre supplement. The high fibre group reported less hunger throughout the study (1).

This increased satiety with dietary fibre controls appetite and leads to lower food daily food consumption. Overtime this lowered food consumption will help prevent weight gain through modifying energy intake.

Weight loss control trials tend to find improved weight loss with fibre supplements (4). When fibre intake is added to an already limited energy (kilojoule) intake quite often improved weight loss is not found. This suggests fibre intake has its benefits through lowering food consumption and energy intake rather than having a metabolic effect.

Recommended Daily Fibre Intakes

The Academy of Nutrition and Dietetics recommends 14 grams of fibre be consumed per 1000 KCals of food intake. This translates to 21-30 grams of fibre per day for the average woman and 25-40 grams of fibre per day for the average man.

Aiming to consume 5-8 grams of fibre with each meal will ensure you reach the recommended daily fibre intake

Food Sources of Fibre

Increasing your daily fibre intake can be achieved through choosing the correct cereals and breads and eating adequate fruit and vegetables. Below are some simple changes that can increase your fibre consumption.