So often I hear that people are cutting out carbs. They might be trying the Atkins or keto diet, or trying to eat lean, green and clean, avoiding carbohydrates and concentrating on eating protein, healthy fats (or no fats) and green veg. I can understand that people might be desperate to lose weight and think this is a quick and easy way to do it. But it’s just not the way forwards to healthy sustainable living; when you reintroduce the things you’ve cut out, the weight will probably go back on.

And not only that, a non-carb diet is not healthy – when you cut out carbohydrates you are also cutting out fibre and fibre is so good for you! Watch the video or read the blog to find out more…

Firstly, what is fibre? 

Fiber is a type of carbohydrate that is found in plant-based foods. Unlike other carbohydrates, fiber is not digested or absorbed in the same way. Instead, it passes through the digestive system largely intact. There are two main types of fiber: soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel-like substance that can help lower cholesterol levels, while insoluble fiber adds bulk to our stool and promotes regular bowel movements.

One of the key benefits of fiber is its ability to lower the risk of heart disease. Studies have shown that a high-fiber diet can reduce blood pressure, improve cholesterol levels, and reduce inflammation in the body. These effects can lower the risk of developing heart disease and its associated complications.

Fiber also plays a vital role in reducing the risk of diabetes. Soluble fiber slows down the absorption of sugar, which helps regulate blood sugar levels. Additionally, a high-fiber diet has been shown to improve insulin sensitivity, which can reduce the risk of developing type 2 diabetes. For individuals who already have diabetes, a high-fiber diet can help manage blood sugar levels and reduce the need for medication.

Moving on to bowel benefits, fiber adds bulk to our stool, making it easier to pass. This can prevent constipation and reduce the risk of developing hemorrhoids and other digestive disorders.

Fiber also has numerous benefits for the gut. It feeds the good bacteria in our gut, promoting a healthy gut microbiome. A healthy gut microbiome has been linked to a reduced risk of chronic diseases such as obesity, diabetes, and inflammatory bowel disease.

We need to eat about 30 grams of fibre a day, but currently only about 7% of the UK population is eating enough fibre! So, how can we get more fiber in our diets? Some excellent sources of fiber include fruits, vegetables, whole grains, legumes, nuts, and seeds. Whole fruits and vegetables are a great choice, as the skin and seeds contain the highest amount of fiber. Whole-grain bread, pasta, and cereals are also high in fiber.

In conclusion, fiber is an essential part of a healthy diet, with numerous benefits for heart health, diabetes prevention and management, bowel function, and gut health. By incorporating more high-fiber foods into your diet, you can reap these benefits and promote overall good health.

Don’t think that going low carb is good for your health because it’s not! What we can all cut down on of course is the processed carbohydrates and focus our attention instead on a Mediterranean type diet, full of fruit, vegetables, legumes and whole grains. And a word of caution – if you are not used to eating enough fibre, try to build up slowly to avoid feeling bloated and uncomfortable!

If you are looking for support building healthy habits, come and join our Motivationfish Facebook group for tips and encouragement. And if you want to dive deeper, why not take a look at our 6-month online course designed to help you find freedom in the area of dieting and healthy living. You can find out more and sign up here.