Fibre and weight loss. How much you need and where to find it

What fibre does

Fibre is the part of plants that your gut does not digest. Some types soak up water and slow digestion down. Others add bulk and help food move through. Part of it feeds the friendly bacteria in your gut.

2 authorised health claims sum up some of its effects. Wheat bran fibre contributes to an acceleration of intestinal transit. Oat and barley beta-glucans contribute to the maintenance of normal blood cholesterol levels, with 3g a day. Fibre is one of the nutrients covered on our page about nutrients and what the body needs.

How much fibre a day

The figure of 30g a day comes from the government recommendations set out in the NHS guide to getting more fibre. It is the same for women and men. During pregnancy, constipation is common and fibre often helps. If it persists, your GP or midwife is the right person to ask.

The British Dietetic Association fibre fact sheet gives a sample day that reaches 30g, starting with overnight oats at breakfast.

Fibre and weight loss day to day

A fibre-rich meal takes longer to chew. It takes up room in the stomach for few calories, and hunger comes back later. The NHS page on starchy foods notes that fibre can help you feel full, so you are less likely to eat too much. That is a real help when portions get smaller, alongside our tips to curb hunger naturally.

Wholegrain starchy foods are a good source. Wholemeal bread, brown rice and porridge oats provide far more than their white versions. Our page on starchy foods for weight loss explains which to choose and when.

Where to find fibre

• Pulses. Lentils, chickpeas, baked beans and kidney beans.
• Vegetables, at every meal, and potatoes with their skins on.
• Whole fruit, with the skin when it can be eaten, rather than juice.
• Wholegrains. Porridge oats, wholewheat pasta, wholegrain breakfast cereals.
• Nuts and seeds, a small handful.

Too little and too much

Too little fibre shows first as sluggish digestion. A sudden increase brings bloating and wind. The rule is to add fibre bit by bit, over a few weeks, and to drink enough water at the same time. Tummy pain or a change in bowel habits without a clear reason should be mentioned to your GP.

At the club

At Witney Nutrition Club, support is daily. Your coach trained in nutrition looks at how to fit vegetables, fruit and wholegrain foods into your days, starting with the free assessment.

This article gives general information. It does not replace the advice of your GP or another health professional.