When people think about weight loss, they usually focus on protein or calories. Fibre rarely gets the spotlight, but it should. This nutrient is a powerful tool for satiety, digestion, and overall health.
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What is Fibre?
Fibre is a type of carbohydrate the body can’t fully digest. Instead, it moves through the digestive system, helping regulate bowel movements and feeding healthy gut bacteria. There are two types:
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Soluble fibre: Dissolves in water, forms a gel, slows digestion (found in oats, beans, apples).
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Insoluble fibre: Adds bulk to stool, promotes regularity (found in whole grains, nuts, veggies).
How Fibre Supports Weight Loss
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Keeps you fuller for longer: Fibre slows digestion, preventing overeating.
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Stabilises blood sugar: Prevents energy crashes and cravings.
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Reduces calorie absorption: Some fibre binds with fats and sugars, reducing their absorption.
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Supports gut health: A healthy microbiome may improve metabolism and weight control.
Are You Eating Enough Fibre?
Most adults only eat 15–20g per day, but recommendations suggest 25–30g daily. This gap is a major missed opportunity for weight management.
High-Fibre Food Swaps
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White bread → Wholegrain bread
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White rice → Brown rice or quinoa
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Snack bars → Fruit + nuts
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Potato crisps → Roasted chickpeas
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Juice → Whole fruit
Fibre-Rich Meal Ideas
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Breakfast: Overnight oats with chia seeds and berries
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Lunch: Lentil and veggie soup with wholegrain toast
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Dinner: Stir-fry with brown rice, broccoli, and edamame
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Snack: Apple slices with almond butter
FAQ: Fibre and Weight Loss
Does fibre help burn fat?
Not directly, but it helps regulate appetite and calories naturally.
Can you eat too much fibre?
Yes — too much can cause bloating or discomfort. Increase intake gradually.
What’s the best fibre supplement?
Whole foods should be the first choice, but psyllium husk or inulin can be useful additions.
Final Thoughts
Fibre may not be glamorous, but it’s one of the most powerful allies for sustainable weight loss. Focus on filling your diet with fruits, vegetables, legumes, and whole grains to reap the benefits.
At equ, we are committed to providing the best weight loss program and personalised meal plans to help you get your health routine back on track this Spring. Our approach goes beyond generic advice, taking into account your unique needs, preferences, and lifestyle.
equ’s personalised meal plans are crafted to not only support your goals but also to empower you oon your journey. Take the first step towards a balanced and stress-free life with equ – where progress meets personalisation.