If you’re a regular reader of my articles you’ll know that I’m a big believer in following a lower carb lifestyle to help you achieve optimal fat loss and body composition results. That doesn’t mean that I coach people to cut out carbs completely, it means I encourage people to eat the right types and at the right times. I won’t be going into carbohydrates and carb cycling in this article but I will be writing an article about it soon. This is still a very hot topic in the world of fat loss!
The problem with many fat loss programs is that people immediately cut out the very foods that deliver a lot of fibre in the first place. It so happens that these are also the very foods that are responsible for a lot of the fat gain. It’s not uncommon for someone to suffer as a result of removing rich starchy carbohydrate foods like breads, rice, pasta and cakes. The common problems are constipation, poor blood sugar and hunger in between meals. So to help combat this problem we nip it in the bud right from the start by explaining the many health benefits of fibre and especially how it can help you to shift body fat.
I’m going to delve into a little bit of science here so bare with me! It’s important to know why you’re doing something rather than just doing it. Here we go!
Insoluble Fibre
Insoluble fibre is found in certain plant foods, particularly whole grains. It absorbs water through the digestive system helping to promote regular and healthy bowel movements. It does this by binding with water and forming a gel. This allows the body’s waste to form into soft and bulky stools which helps to efficiently rid your body of toxins(important for fat loss). Wheat bran is a good source of insoluble fibre. While we cannot digest the insoluble fibre in wheat bran, it is partially digested by beneficial bacteria in the gut, helping to ferment them into short-chain fatty acids which nourish our intestines.
Flaxseeds are a source of both insoluble and soluble fibre
Soluble Fibre
Soluble fibre is found in all plant foods. It dissolves in water to form a gel like substance. It’s readily fermented in the colon and includes other plant components such as lignans, oligo- and polysaccharides, resistant starches, and inulin. Soluble fibre also promotes soft and bulky stools, delays gastric emptying, and binds with bile acids, helping to lower cholesterol levels. The following foods are good sources of soluble fibre: oat bran, guar gum, dried beans, peas, apples with skin, seaweed, and flaxseeds.
Lignans are a soluble fibre which are found in flax seeds and legumes. They’re known to possess anticancer, antibacterial, and antiviral properties. They also bind to estrogen receptors in the body, interfering with cancer promotion and helping to regulate estrogen levels. Soluble fibre also promotes a delay in the absorption of glucose and increases insulin sensitivity (this is very important for fat loss). The result of this is improved glucose metabolism which ultimately helps lower the risk of type 2 diabetes and also speeds ups fat loss.
Inulin is another soluble fibre that is not digested in the upper GI tract. Inulin stimulates the growth of beneficial bacteria, it’s low in calories and does not lead to a rise in serum glucose or stimulate insulin secretion. Because these fibres stimulate the growth of beneficial bacteria, they’re also called prebiotics. Good sources of inulin include: artichokes, garlic, leeks, onions, chicory, tofu, and other soy products, and grains such as barley, flax, oat, and wheat.
So now you know more about the science, how does fibre actually help you lose body fat?
- Fibre helps keep you fuller for longer.
Fibrous rich foods whilst being low in calories keep you feeling fuller for longer. Many people complain that they’re hungry when they change their dietary habits, if you keep to the recommended intake of fibre this quickly disappears. - Fibre helps stabilize your blood sugar levels.
Now for most people on a fat loss program, the years of carbohydrate abuse will have taken its toll. You may have not picked up on it above but including enough fibre can help balance those often fluctuating blood sugar levels. Fibre slows the absorption of dietary sugars and promotes healthy blood sugar and insulin levels. Elevated insulin levels halt fat loss!! - Fibre supports your body’s detoxification system.
This may be a new one to you but when you start a fat loss plan your body also begins to mobilize dormant toxins. To help the safe flow of toxins out of the body, fibre sticks to the bile in the intestines which helps in the elimination process through your bowels. If your body reabsorbs toxins back into the fat cells, this can be a cause for reaching a plateau on your fat loss journey.
So now you know that fibre not only supports optimal health, you also know that it helps you lose fat as well!!
What is the recommended daily intake for fibre
The recommended daily amounts for fibre intake are 30 – 35 grams per day.
Now if your following a lower carb diet, you'll now be wondering where to get your fibre from? Of course you can ordinarily reach for the bread or fruit but not on a fat loss plan!! So here are my top tips to help you include more fibre into your diet:
Top fibre tips
- Add a tablespoon of ground flaxseeds/chia seeds on top of your morning omelette or in a morning whey protein supershake with primal greens.
- Use a fibre supplement daily like Primal Fibre.
- Eat 3 different types of cruciferous vegetables 3 x a day. A typical plate would include Kale, broccoli and greens beans.
- Rotate your fibre supplements and seeds every 8 days. This is a tip I learnt from Charles Poliquin at a Biosignature Seminar. Stick with one type of fibre for 8 days(ground flaxseeds) and then switch to another for 8 days. The reason for this is to avoid developing a food intolerance. Sticking to the same fibre source can have adverse affects on your health and physique. Here are a couple more additional fibre sources, psyllium husks and modified citrus pectin.
Food groups and their fibre content
By using the table below, you will soon realise how much variety you need to eat if you are going to hit your daily fibre goal.
NUTS and SEEDS |
|
Chia seeds, 1 Tbsp |
6.8 |
Flax seeds, 2 Tbsp., ground |
4 |
Coconut (unsweetened), grated, 3Tbsp |
2.4 |
Sesame seeds, 2 Tbsp |
2.2 |
FRUITS |
|
Raspberries 1 cup |
8 |
Blackberries, 1 cup |
7.6 |
Strawberries, 1 ½ cups |
5 |
Kiwi, 2 medium |
4.5 |
Blueberries, 1 cup |
3.5 |
Apple, with skin, 1 med. |
3 |
Cantaloupe, 2 cups |
2 |
VEGETABLES |
|
Artichoke, 1 med. |
7 |
Brussels sprouts, 5 sprouts |
3.8 |
Butternut squash, ½ cup, baked |
3.3 |
Avocado, ¼ cup |
2.5 |
Collards, ½ cup, cooked |
2.8 |
Green beans, 1 cup, raw |
2.7 |
Broccoli, ½ cup cooked |
2.6 |
Kale, 1 cup, raw |
2.6 |
Broccoli, 1 cup chopped, raw |
2.4 |
Carrots, ½ cup, cooked |
2.3 |
Cabbage, 1 cup chopped, raw |
2.2 |
Sweet potato, baked, 1 small |
2 |
Carrots, 1 whole, raw |
2 |
Corn, ½ cup |
2 |
Green beans, 1/2 c. cooked |
2 |
Lettuce, romaine, 2 cup |
2 |
If there are any topics you would like me to write about, please feel free to leave a comment below.
For more Poliquin Supplements Uk please visit our online store. Next day delivery on UK orders placed before 1pm
