If the phrase "fibre in your diet" calls to mind images of your mum popping Metamucil tablets, we don't blame you—fibre is basically the Golden Girls of the nutrient world. However, it's also an essential for weight loss.
Fibre is about as close to a magic weight loss ingredient as you can get, says Keri Gans, RD, author of The Small Change Diet. Unfortunately, most of us aren't getting enough of it, she says.
The average woman should be getting 25 to 30 g of fibre per day, says Gans. That's the amount in 7 apples, or 12 cups of broccoli, or 7½ cups of oatmeal. We're going to take a wild guess that you're not eating that many apples.
MORE: 5 Signs Your Body Needs More Fibre
Getting an adequate amount of that nutrient through whole foods (not fibre supplements) keeps you fuller longer because fibre digests much slower than simple carbs. And the more full and satisfied you feel after eating healthy, fibre-filled foods, the less tempting those biscuits in the break room will be after lunch, says Gans.
On top of that, this essential part of your diet keeps your digestive system running smoothly, so you won't be bloated or constipated.
Another bonus that comes with packing fibre into your diet is that healthy weight loss-friendly foods, like fruits, vegies, and whole grains, are already full of the stuff, says Gans. So by aiming to meet your fibre quota, rather than counting kilojoules, you'll end up making better food choices overall, she says.
Since pounding half a dozen apples at the end of your day to meet your fibre goal isn't appetising, the best strategy is to spread your servings out across all your meals and snacks for the day, says Gans.
"All of your meals should include at least 8 g of fibre," she says. To hit the 30 g per day goal, snack on a medium pear or a half an avocado, which have about 6 g of fibre each, says Gans.
MORE: 6 Eating Rules For Faster Weight Loss
To ramp up your fibre intake at each meal, start incorporating oatmeal, which has 4 g per cup, quinoa (5 g per cup), and barley (8 g per 1/4 cup) into your menu. To up the ante even further, get friendly with fibre-filled mix-ins like chia seeds (10 g per oz), and chickpeas (about 9 g per 1/4 cup).
Above all, remember that fibre is your friend.
This article was originally published by our partners at WomensHealthMag.com.
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