The CalorieKing Fibre Guide

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Fibre and weight control

Fibre is removed from fruit during the juicing process

Fibre can assist weight control in several ways. Fibre-rich foods such as fruit, vegetables, potatoes, whole-grain breads, and brown rice contain few calories for volume. Because they are bulky, they keep you feeling fuller for longer. Similarly, you’re also inclined to eat less of high-fibre foods because they are so filling. Even the extra chewing time can contribute to feelings of satiety.

On the other hand, low-fibre foods, such as cakes and chips, are more concentrated in calories and less filling. Therefore, you can easily overeat and consume excessive calories from low-fibre foods before your appetite is satisfied.

For example, compare an apple (high-fibre) and a glass of apple juice (low-fibre). Two or three apples are needed to produce one glass of apple juice. In the juicing process, all the fibre is removed and the sugar and calories become more concentrated. When you choose the apple juice instead of the apple, you consume more calories.

Why is fibre important?

Including fibre in your diet leads to many health benefits.

Type 2 diabetes – A high-fibre diet seems to reduce the risk for type 2 diabetes. Foods that are high in fibre often have a low glycemic index and thus help to regulate blood-sugar levels. Low-fibre foods, on the other hand, are generally high on the glycemic index and cause big spikes in blood-sugar levels. A diet low in fibre and high in high glycemic index foods can more than double the risk for the disease.

Cancer – Do high-fibre diets reduce the risk of colon cancer? Research shows varying results. One of the most recent large-scale study provides evidence in favour of fibre’s protective role, observing that those eating a high-fibre diet (36g or more of daily fibre) were 25 percent less likely to develop polyps than those eating fewer than 12g.

Heart disease – If you have a high intake of dietary fibre, your risk for heart disease can be significantly reduced. In one Harvard study, those who had a high dietary-fibre intake had a 40 percent lower risk of getting heart disease than those with a low intake. The fibre in whole grains appears to be particularly beneficial. Several studies also suggest that higher intake of fibre may help prevent metabolic syndrome (a combination of medical disorders including obesity, insulin resistance, high blood sugar, dyslipidemia and high blood pressure).

Digestive disorders – Because insoluble fibre speeds up the passage of foods through the stomach and intestines, it helps to prevent and alleviate constipation. The fibre in wheat bran and oat bran is particularly effective. Fibre may also help reduce the risk of diverticulosis, a disease which involves inflammation of the bowel and affects a large percentage of the Western adult population. Increased fibre consumption can also help to alleviate the symptoms of this disease.

Good nutrition - Many high-fibre foods are also rich sources of vitamins, minerals, and antioxidants. If you are eating enough fibre, you will inevitably also get more of these nutrients.