Doctor advises to have 3 types of fibre for weight loss: Why do they matter
Doctor recommends 3 important fibres for weight loss: Here’s why we need them
Doctor explains: How these 3 types of fibre help with weight loss
Fibre is more commonly known as the secret weapon for weight loss, but did you know there are different types of fibre, each with its own role in supporting a healthy body? UK-based NHS surgeon Dr Karan Rajan recently shared in an Instagram video that to maintain optimal gut health and aid weight loss, people should consume three different types of fibre—soluble fibre, insoluble fibre, and resistant starch.
These fibres not only help with digestion but also play an important role in managing weight, reducing inflammation, and keeping the gut healthy. Here’s all we need to know about what each type does and how it can support weight loss.
See more: Weight Loss Tips to Lose Inches of Stubborn Belly Fat in a Healthy Way
Soluble fibre
Soluble fibre dissolves in water, forming a gel-like substance in the digestive system. This helps slow down digestion, makes us feel full for longer, and prevents overeating.
How it helps with weight loss:
Slows down sugar absorption, preventing blood sugar spikes.Increases satiety, reducing cravings.Feeds gut bacteria, which produce anti-inflammatory compounds.
Where to find it: Oats, apples, chia seeds, flaxseeds, lentils, and psyllium husk.
Insoluble fibre
Insoluble fibre does not dissolve in water and acts like a natural brush, cleaning out the digestive system. It helps prevent constipation and promotes regular bowel movements.
How it helps with weight loss:
Adds bulk to stool, preventing bloating and constipation.Moves food quickly through the digestive tract, supporting a healthy metabolism.Helps in reducing calorie absorption.
Where to find it: Whole grains, nuts, seeds, leafy greens, and the skin of fruits like kiwis and apples.
Resistant starch
Resistant starch is a unique type of carbohydrate that acts like fibre. Unlike regular starch, it resists digestion in the small intestine and ferments in the large intestine, feeding beneficial gut bacteria.
How it helps with weight loss:
Reduces hunger hormones, making you feel fuller for longer.Increases fat-burning by improving insulin sensitivity.Lowers calorie absorption by reducing digestible carbs.
Where to find it: Green bananas, unripe mangoes, cooked and cooled rice, potatoes, and lentils.
Tips to increase fibre intake safely
Dr Rajan advises increasing fibre intake gradually to avoid digestive discomfort. Here are some tips to do it the right way:
Increase fibre by 5 grams per week to allow your gut to adjust. Include different fibre sources to get a range of benefits.Drink plenty of water to help fibre do its job effectively.
See more: How to gain weight: Tips on weight gaining through proper diet and nutrition
