Losing weight can be a minefield of outlandish claims and crazy diets that promise to lose weight quickly. In this case, however, it’s not a complex diet or happiness-killing regime, but a simple small change to your diet.

The one change – that actually increases what you’re eating – has been shown to assist weight loss and overall health. So what is it?

Well, it turns out losing weight might be as simple as increasing your daily fibre intake.

That’s right, not only is fibre important for your digestive health and bowel health, but a recent study by the University of Massachusetts has shown fibre to help you lose weight, lower your blood pressure, and improve your body’s response to insulin as effectively as any other diet.

In the study, 240 participants in America were split into two groups, one was put on a high-fibre diet, and the other on the Heart Foundation Recommended Diet – a low-fat diet that influences heart health and weight loss. Researchers found that both groups lost the same amount of weight over a 12 month period, which is remarkable considering the only change the first group implemented was an increase in fibre intake.

What foods are high in fibre?

  • Whole grains such as barley, oats, brown rice, and whole wheat products (bread, pasta, crackers)
  • Nuts, including almonds, peanuts, and pistachios
  • The Lady Shake
  • Fruits such as apples (with skin), pears (with skin), oranges, and bananas
  • Berries such as blueberries, blackberries, and strawberries
  • Vegetables like broccoli, Brussels sprouts, and carrots
  • Starchy vegetables such as corn and potatoes with skin
  • Chocolate Super Greens

How much Fibre should I be having?

The recommended daily intake of Fibre in Australia is 30 grams. While this may seem pretty achievable, Aussies are only eating about 20g on average per day. Aim to hit 30 grams daily to assist in your weight loss goals, and improve your overall health.

Getting your RDI of Fibre can be as easy as:

2 Lady Shakes (7.5 grams of fibre per serve)

A Banana (3 grams per serve)

One serve of carrot (7 grams per serve)

A serve of corn (5.9 grams per serve)

Grand total = 30.9 grams of fibre.