How does fibre create satiety biologically?
Fibre-rich foods create satiety by requiring more chewing, physically filling the stomach and stimulating the release of the body's natural satiety hormones, such as GLP-1 and PYY.
When you eat foods that require plenty of chewing, the meal often takes longer to eat, which can help the feeling of fullness become more noticeable. Once in the stomach, fibre attracts fluid and swells. This delays gastric emptying. In the large intestine, fibre acts as food for your beneficial gut bacteria, which in turn produce short-chain fatty acids that signal satiety to the brain. This is why it is important to increase your fibre intake gradually and drink plenty of water to avoid problems such as gas and constipation.
Foods containing the most filling types of fibre
Soluble fibre from oats, psyllium seeds, beans, lentils, fruit and root vegetables can contribute to increased satiety, partly by forming a thick gel.
This gel slows down digestion and leads to a slower rise in blood sugar after a meal. Insoluble fibre, found mainly in wheat bran, rye and coarse bread, is also important but works partly as "exercise" for the bowel to keep the system moving. It is therefore good to eat a varied diet containing both soluble and insoluble dietary fibre to get the best effect on your digestion and feeling of fullness.
How much fibre should you eat per day?
Adults are recommended to eat between 25 and 35 grams of dietary fibre per day to support good gut health and reduce the risk of cardiometabolic diseases.
A simple way to quickly increase your intake is to add one tablespoon of psyllium seeds, which provides around 8 grams of fibre, to your breakfast porridge or yoghurt. Many people currently consume around 20 grams of fibre, which is slightly too little, so it is important to eat more fibre from foods such as fruit, vegetables, pulses and wholegrain products.
Fibre is particularly important during medical weight treatment
An adequate fibre intake can be important during medical treatment for obesity to support normal bowel function and prevent constipation, which can occur as a side effect of treatment.
Modern medicines suppress appetite very effectively, but they also make bowel movements slower. By eating enough fibre while also drinking plenty of water, you help your body maintain regular bowel function. This also ensures that you get important antioxidants and other nutrients from food despite eating smaller portions.
Frequently asked questions about fibre-rich foods and satiety
Can I get fibre by drinking juice?
No, when fresh fruit is pressed into juice, virtually all of the filling fibre is filtered out. This means that the fruit sugar is quickly absorbed into the blood and soon leaves you feeling hungry again. Always eat fruit whole for the best satiety and to increase your fibre intake.
Can eating a lot of fibre-rich foods give me stomach pain?
Yes, if you increase your fibre intake from one day to the next, your gut may react with gas, rumbling and bloating. This is often temporary, but you can avoid discomfort by gradually increasing your intake over a few weeks and always drinking extra water.
Are wholegrains and fibre the same thing?
No, fibre is a type of carbohydrate found in many plant foods, while wholegrain means that the entire cereal grain, including the bran, germ and endosperm, has been preserved. Wholegrains are, however, one of our very best sources of fibre and are strongly associated with a reduced risk of cardiovascular disease.
How do different types of insoluble fibre work?
Insoluble fibre does not break down in water but mainly helps increase volume in the bowel and stimulate bowel movements. It can contribute to more regular digestion and reduce the risk of constipation. Different types of insoluble fibre are found in wholegrains, nuts, seeds and vegetables, among other foods. For many people, a combination of both soluble and insoluble fibre can contribute to better satiety and gut health.
Does fibre help reduce visceral fat?
Fibre-rich foods can contribute to increased satiety and make it easier to maintain an energy deficit. During weight loss, the amount of visceral fat around the internal organs often decreases as well.
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