Do you know people who are cutting out carbohydrates, including certain vegetables and fruits, whether they’re trying the Atkins or keto diet, or focusing on a ‘lean, green, and clean’ eating plan?

While I understand the desire to lose weight quickly, cutting carbs isn’t the solution for long-term, sustainable health. When you reintroduce those foods, the weight usually comes back, which can be frustrating.

But more importantly, a low- or no-carb diet isn’t healthy! When you cut out carbohydrates, you’re also cutting out fibre—a crucial nutrient that provides so many benefits to our bodies.

So, what is fibre?

Fibre is a type of carbohydrate found in plant-based foods, and unlike other carbs, it isn’t digested or absorbed in the same way. There are two types of fibre:

Soluble Fibre: Dissolves in water, forming a gel-like substance that can help lower cholesterol levels.

Insoluble Fibre: Adds bulk to our stool, promoting regular bowel movements.

One of the biggest benefits of fibre is its ability to reduce the risk of heart disease. A high-fibre diet has been shown to lower blood pressure, improve cholesterol levels, and reduce inflammation—key factors in preventing heart disease.

Fibre also plays a critical role in managing and preventing diabetes. Soluble fibre slows the absorption of sugar, helping to regulate blood sugar levels. A diet high in fibre can improve insulin sensitivity, which lowers the risk of type 2 diabetes. For those already living with diabetes, fibre can help manage blood sugar levels and reduce the need for medication.

Fibre’s Role in Digestive Health

Fibre makes it easier to pass stools, preventing constipation and reducing the risk of haemorrhoids and other digestive disorders. It also feeds the good bacteria in our gut, promoting a healthy microbiome—a vital component of overall health. Studies link a healthy gut to a reduced risk of chronic diseases like obesity, diabetes, and inflammatory bowel disease.

Despite all these benefits, most adults in the UK only eat about 20g of the recommended 30 grams of fibre daily.

But increasing your fibre intake doesn’t have to be difficult. Excellent sources include:

Fruits and Vegetables: Whole fruits, especially with the skin and seeds, are great choices.

Whole Grains: opt for brown rice, wholegrain bread and pasta avoiding too many added ingredients.

Legumes, Nuts, and Seeds: These are also rich in fibre.

The Bottom Line: Don’t Fear Carbs—Focus on the Right Ones

Cutting out carbs isn’t the key to good health! 

Instead of cutting carbs entirely, focus on reducing processed carbohydrates and adopting a Mediterranean-style diet that’s rich in fruits, vegetables, legumes, and whole grains. And if you’re not used to eating a lot of fibre, introduce it gradually to avoid bloating and discomfort.

If you’re looking for more support in building healthy habits, come and join our Healthy, Whole & Free course where you’ll find plenty of tips and encouragement. You can find more information and sign up here.