Fibre is good for our digestive health and it also helps control our appetite. Researchers talk about fibre and appetite control because foods that are rich in fibre make us feel full after we eat. Even though fibre is beneficial, many people do not eat enough of it every day, which can affect the way we eat and our overall nutrition. Nowadays people eat a lot of processed foods that do not have a lot of fibre unlike traditional foods. Understanding how fibre helps us and how it controls our appetite can help us make food choices.
What Is Fibre?
Fibre is a type of carbohydrate that comes from plants and our body cannot digest it completely. Unlike carbohydrates, fiber goes through our digestive system without changing much and it does a lot of good things for us.
There are two types of fibre:
-
Soluble fibre dissolves in water and becomes like a gel when we digest it. We find it in foods like oats, beans, apples and barley.
-
Insoluble fibre does not dissolve in water. It helps our digestion by making our stool bulkier. We find it in grains, nuts, vegetables and seeds.
Many foods that are high in fibre have both types. Examples include:
-
Vegetables like broccoli and carrots.
-
Fruits like apples, berries and pears.
-
grains like oats and brown rice.
-
Legumes like lentils and chickpeas.
-
Nuts and seeds.
These foods help us have a balanced diet and they are good for our digestive and metabolic health.
How Fibre Helps Control Appetite
One of the reasons nutrition experts tell us to eat fibre is because of its relationship with fibre and appetite control. Fibre can make us feel full after we eat. It can also make us feel hungry again more slowly.
Fibre helps control our appetite in ways:
-
It slows down the digestion of food so we feel full for a time after we eat.
-
It makes us feel more full because it adds bulk to the food we eat.
-
It helps keep our energy levels stable after we eat because it slows down the absorption of carbohydrates.
Because of these effects fibre is often talked about when it comes to managing our weight especially when we combine it with a diet and healthy habits.
Why Most People Do Not Get Fibre
Even though we know fibre is good for us, many people still do not eat enough of it every day. There are reasons for this:
-
We eat a lot of processed foods that do not have a lot of fibre.
-
We do not eat fruits and vegetables because we are busy and we eat convenience foods that do not have a lot of fibre.
-
We eat a lot of grains like white bread and white rice, which do not have a lot of fibre.
Over time these habits can make us eat fibre than we should.
Other Approaches to Appetite Support
Some people try ways to control their appetite like using patches that help reduce hunger. These patches deliver ingredients through our skin and some people use them as part of their overall wellness routine.
However nutrition experts say that eating a diet with a lot of fibre is still the best way to control our appetite.
Simple Ways to Increase Fibre Intake
We do not have to make changes to our diet to eat more fibre. We can start by making changes that can add up over time.
Some simple things we can do include:
-
Eating foods that are high in fibre like vegetables, whole grains and legumes.
-
Adding beans or lentils to our meals like soups, salads and stews.
-
Eating fruits instead of drinking fruit juice so we get the natural fibre.
-
Replacing grains with whole grains like brown rice or whole wheat bread.
-
Drinking water helps our body digest the fibre comfortably.
These small steps can help us eat fibre and have better nutrition.
Conclusion:
Fibre is important for our health and it helps control our appetite. The benefits of fibre include helping us feel full after we eat and keeping our nutrition balanced. However, many people still do not eat fibre every day. Eating foods that are high in fibre, like fruits, vegetables, legumes and whole grains can help us get the fibre we need. While some people try ways to control their appetite, eating a balanced diet with a lot of fibre is still the best way to manage our appetite and overall health.