Is Fibre Good For You, And Does It Aid Weight Loss? Get Your Answers Here!

Fibre is a key part of a healthy diet, but many people don’t get enough of it. Fibre, which comes from plants, has two types: soluble and insoluble. Soluble fibre mixes with water and helps control blood sugar and cholesterol levels. Insoluble fibre adds bulk to your stool and keeps your digestive system moving smoothly.

So, how is fibre good for you? Fibre is important for several reasons. It helps with digestion, keeps you feeling full (which can stop you from overeating), and reduces the risk of heart disease by lowering bad cholesterol levels. It also helps manage blood sugar, protects against colorectal cancer, and supports a healthy gut by feeding good bacteria.

The ICMR recommends that Indians eat about 13 grams of fibre for every 1,000 calories they consume, but most people only get around five grams daily. To boost your fibre intake, try adding more fruits, vegetables, whole grains, and legumes to your meals.

In this blog, we will talk about many questions associated with fibre and health, such as how is fibre good for well-being, how it benefits the body, and how it can assist in weight loss. Keep reading to find out more!

Table Of Contents

1. 5 Benefits OF Fibre

2. Is Fibre Good For Weight Loss? 

3. What Fibre Does To Your Body?

4. Is Fibre Good To Have Everyday?

5. Dietitian's Recommendation

6. The Final Say

7. FAQs

8. References

5 Benefits Of Fibre 

Dietary fibre, found in plant foods like fruits, vegetables, whole grains, nuts, and legumes, is an indigestible, soluble or insoluble carbohydrate. While insoluble fibre adds weight to stool and encourages regular bowel movements, soluble fibre dissolves in water to form a gel-like substance that decreases blood glucose and cholesterol levels. 

Both fibre types play crucial roles in maintaining digestive health, aiding in weight management by increasing feelings of fullness, and supporting well-being by regulating blood sugar levels and contributing to a healthy gut microbiome. Here is how:

1. Digestive Health

Fibre helps to fill the stomach and colon, promoting bowel movements. It dissolves in water and forms a gel that delays digestion. This helps in the absorption of nutrients and retains water in faeces. Fibre basically stimulates their passage and thus prevents constipation. 

You can also opt for ToneOp Care’s Digest 360 tablets to aid digestion and regulate bowel movements.

Also Read: What Is IBS? Is It Common In Females? Learn About The Symptoms Of Irritable Bowel Syndrome In Females Here!

2. Weight Management

Fibre slows digestion and makes you feel full, thus allowing you to consume fewer calories in the diet. Fibre foods must be digested slowly, thus making people feel full for longer. They can affect the hormones that regulate hunger and satiety levels. For example, PYY and GLP-1 hormones are released more by fibre.

3. Blood Sugar Control

When ingested, fibre forms a gel in the intestines that reduces the rate at which sugars are absorbed into the bloodstream, increasing the rate of rise of blood glucose levels. This assists in regulating the glycemic index and minimises the instances of insulin rush.

4. Heart Health

Fibre also reduces cholesterol, which can be considered a positive impact on the cardiovascular system. Soluble fibre has the general characteristics of binding with bile acids in the intestines. Cholesterol is used to make bile acids, and protein binding of these acids results in the depletion of blood cholesterol levels as the body is compelled to synthesise more bile acids.

5. Gut Health

As a prebiotic, fibre feeds the good microorganisms in your stomach. This leads to the production of SCFAs, such as butyrate, propionate, and acetate, which have anti-inflammatory properties and support gut health. Frequent use of a variety of fibre sources can improve gut microbial diversity, which is linked to enhanced general health and a lower risk of developing common gut problems and disorders.

Also Read: Probiotic And Prebiotic Foods To Eat For Good Digestion 

Is Fibre Good For Weight Loss?

Eating fibre daily is excellent for your health. Fibre supports various bodily functions and contributes to well-being. It helps maintain digestive health by adding bulk to your stool, which prevents constipation and promotes regular bowel movements. Fibre-rich foods also keep you fuller for longer, which can help manage your weight by reducing hunger and calorie intake.

Fibre helps regulate blood sugar levels by slowing down the absorption of sugars, making it beneficial for people with diabetes or those at risk. To get the most out of fibre, incorporate a variety of fibre-rich foods like fruits, vegetables, whole grains, and legumes into your diet, and drink plenty of water to keep things moving smoothly.

You can also try ToneOp Care's Wheatgrass Powder. This product is a 100% natural detoxifier that aids in complete detoxification, weight loss, and improved digestion thanks to its high fibre content. Adding wheatgrass powder into your diet can enhance the benefits of fibre and support your weight loss journey effectively.

Also Read: Struggling To Lose Weight? Here Is How Wheatgrass Powder For Weight Loss Is The Perfect Answer! 

What Fibre Does To Your Body?

Here is what fibre does for your body:

Is Fibre Good To Have Everyday?

According to the National Health Institute (NHI), having fibre daily can benefit our health because it helps support our gut and maintain various bodily functions. It is essential to incorporate fibre gradually into your diet and drink plenty of water to avoid gastrointestinal discomfort. 

Including a balanced mix of soluble and insoluble fibre from natural food sources such as fruits, vegetables, whole grains, and legumes is generally more beneficial than relying solely on fibre supplements or drinks. However, supplements can be taken if someone cannot have fibre in the dietary form.

Various supplements in different physical forms are available on the market and can be taken daily in the recommended amounts prescribed by your health practitioner. Examples include ispaghula husk and lactitol monohydrate, loose, etc. NIN, ICMR has issued a daily dietary recommendation stating that one healthy individual should have more than 25 gms per day. 

Also Read: Here Are 6 Amazing Benefits Of Isabgol For Weight Loss! 

Dietitian's Recommendation

As a dietitian, I suggest everyone integrate dietary fibre into their diet. In the era of gut health awareness, dietary fibre plays the main role in maintaining gut health. A fibre-rich diet may include whole grains, seasonal fruits and vegetables, superfoods like pumpkin seeds, flaxseeds, etc. 

If you are looking for good-quality superfoods abundantly rich in fibre, then ToneOp can be the best place to look. Moreover, they also provide a fibre supplement called Isab Go+ sachet, which can be taken in warm water, one sachet once a day after 30 minutes of dinner. Having 10- 15 gm of dietary fibre supplements as required can be safe.

                                                                             Dt. Aditi Upadhyay

The Final Say

This blog answers the burning question, “How is fibre good for your health?”  Fibre keeps your digestive system functioning properly by encouraging frequent bowel movements and averting constipation. Plus, fibre-rich foods make you feel fuller for longer, which can help with weight management by curbing unnecessary snacking and overeating. It is also great for stabilising blood sugar levels, especially for managing or preventing diabetes. 

Fibre contributes to heart health and immunity by lowering cholesterol and supporting a healthy gut microbiome. So make sure you add a variety of fibre-rich foods and, if needed, supplements to ensure adequate fibre intake and support your health goals, be it weight loss or just aiming for perfect fitness!

FAQs

1. Is fibre flattening?

Dietary fibre may help reduce and maintain weight through its functional properties, such as giving you a feeling of fullness. However, relying only on dietary fibre alone or thinking it is flattening is not considerable.

2. Can overeating fibre cause problems?

Eating more than recommended amount of fibre too quickly can lead to digestive discomfort, such as bloating, gas, and constipation. It is best to increase fibre intake gradually and drink plenty of water to help fibre move through your digestive system.

3. What are some good sources of soluble fibre?

Soluble fibre sources include oats, beans, lentils, apples, citrus fruits, and carrots.

4. What are some good sources of insoluble fibre?

Whole grains, wheat bran, nuts, seeds, and vegetables like broccoli and spinach are good sources of insoluble fibre.

References

• The Health Benefits of Dietary Fibre - PMC (nih.gov)
• Should I be eating more fiber? - Harvard Health
• Dietary fiber: Why do we need it? (medicalnewstoday.com)
• Dietary fibre - Better Health Channel
• High Fiber Diet - StatPearls - NCBI Bookshelf (nih.gov)

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.