In Our Fibre Era

Over the last decade of wellness coaching, I’ve worked with people in just about every stage and facet of their wellness journey.  Recently, more of my private clients and students alike have started taking GLP-1 medications like Wegovy and Ozempic.  I’ve witnessed these medications have a positive impact on people who’ve struggled with food noise, impulse eating or metabolic issues and who are now able to rebuild a relationship with food.  Just like some people need medication to support their mental health, these pharmaceuticals can be exactly the right tool for someone’s mental and physical health, especially if losing weight would improve their overall wellbeing.

But while these drugs seem to show a lot of promise there are various health reasons why they aren’t right for everyone and in most cases they come with a price tag attached.  So today we are talking about something beneficial that’s accessible to all of us in our diets: fibre.

When I was recently in the States I was struck by just how much protein was being shouted about in every aisle of the grocery store (protein ice cream/protein cookie dough/ chips made of chicken breast??!! 🤮).  Yes, protein is important for building and maintaining muscle but the recent hubbub around it is masking the fact that over 90% of both Americans and Brits do not eat enough fibre.  However, fibre is the unsung hero of our diets.  It:

• Keeps us fuller for longer 

• Supports healthy bowel movements 💩

• Maintains a healthy gut microbiome which may reduce the risk of colon cancer

• Improves insulin sensitivity

• Cleans up cholesterol and supports heart health

Also, certain types of fibre can stimulate our bodies to produce more GLP-1 - the same hormone that Ozempic etc mimic - which is known as a “satiation hormone”.  However, the type of fibre matters.  Research suggests that soluble fibres containing beta-glucan (found in barley, oats, rye, wheat, sorghum and some mushrooms (!)) are the types of fibre that stimulate this production.

Beyond appetite suppression, you should aim to eat roughly 25 grams of fibre if you are a woman and 38 grams if you are a man.  That includes grains, legumes, fruits, vegetables and seeds.  As we’ve talked about above, fibre confers a whole range of health benefits that aren’t just about your waistline.  Go get that roughage!