Despite its benefits, dietician Dr Carrie Ruxton said nine out of 10 Brits don’t get enough in their diets
A dietician has offered advice to people who are struggling to keep their weight loss goals on track. Dr Carrie Ruxton said one food, which can be worked into different parts of the day, could be the key to weight managements.
She said dietary fibre was being “increasingly recognised” for how it supports digestive health, balances blood sugar levels and promotes weight loss. However, Dr Ruxton said that most Brits – nine out of 10 – don’t get enough in their diet, according to a new report by General Mills, which she is advising.
That “national fibre gap”, she said, “not only affects our health but hampers our efforts to lose weight”.
Weight management with fibre
Dr Ruxton, advisor to the General Mills fibre campaign, said: “Fibre is an essential component of a healthy diet, known for its ability to boost satiety, which helps reduce overall calorie intake. Foods high in fibre tend to be more filling, meaning they can curb overeating and snacking between meals. This prolonged feeling of fullness is particularly beneficial for those looking to lose weight, as it helps control hunger pangs and cravings.
“Among the various sources of dietary fibre, oats stand out as a particularly effective option for promoting weight loss. Oats are rich in both soluble and insoluble fibres, with beta-glucan being a noteworthy component. Beta-glucan forms a gel-like substance in the gut, slowing down the digestion process and enhancing feelings of fullness. According to recent scientific studies, consuming oats regularly can significantly reduce body weight and waist circumference.
“One study found that participants who incorporated oats into their diet on a daily basis experienced a greater reduction in weight compared with those who did not. The group eating more oats also lowered cholesterol and stabilised blood sugar levels. Another study revealed the therapeutic potentials of oats for body weight management and appetite control.”
Getting more oats into your diet
Dr Ruxton offered tips for incorporating more oats into your diet and hitting the recommended 30g daily target for total fibre.
Start your day with oatmeal
Making a bowl of oatmeal for breakfast is an excellent way to begin your day with a fibre-rich meal. Add some fresh fruit, nuts, or seeds to enhance the flavour and nutritional value.
Use oats in baking
Replace some of the flour in your baking recipes with oats or oat flour. This not only boosts the fibre content but also adds a delightful texture to your baked goods. Try adding oats to muffins, pancakes, or homemade bread.
Snack on oat-based products
Look for oat-based snacks such as granola bars or oatcakes. These can be a convenient and tasty way to increase your fibre intake while on the go. Ensure to choose options with minimal added sugars and preservatives.
Dr Ruxton added: “By addressing the national fibre gap and incorporating more oats into our diets, we can harness the benefits of this nutrient-dense grain to support our weight loss efforts and improve overall health.”
