Managing Weight with Fibre
Dietary fibre is an integral part of healthy eating and offers your body numerous health benefits. However, on average, the typical Canadian only gets about half their daily recommended dose of fibre. A healthy Canadian woman needs about 25 grams of fibre per day, while men need 38 grams.
Fibre is important for many reasons, and one is its role in managing weight. Fibre helps with hunger by adding bulk to your meal and will keep you feeling fuller longer, which helps control food intake and, as a result, impacts how you control your weight.
Fibre also helps keep your bowel movements regular. Regular elimination of waste from the colon keeps your gastrointestinal tract healthy, and your weight down. As you consume more fibre, be sure to keep up your water intake. Combining fibre with enough water allows the fibre to work most efficiently and prevents gas, bloating and constipation.
There are two main sources of fibre, both of which should be eaten as part of a healthy diet: soluble fibre and insoluble fibre. Soluble fibre is what helps slow digestion and causes the stomach to empty itself more slowly, which helps you feel full longer. Insoluble fibre is great for the gut. It keeps you regular and has a laxative effect because it moves so easily through the digestive system.
Here are some foods that contain soluble fibre
And here are foods that contain insoluble fibre
- Whole wheat bread
- Brown rice
- Fruits and vegetables
Overall, focus on including a wide variety of fibre sources in your everyday diet. You’ll be able to soak in all the health benefits that both soluble and insoluble fibre have to offer, including helping you reach your weight loss goal. Herbal Magic Glucomannan+ is also a highly effective, plant-based soluble fibre supplement, formulated with gymnema and chromium for increased appetite suppression and blood glucose control benefits.