Manage your Weight with Fit ‘n Fiber!

By Charlotte Meschede - Nutritionist

The obesity crisis has taken unprecedented proportions globally, so trying to find solutions for this multifactorial health crisis should be a priority. Simply telling people to reduce food intake and increase energy expenditure is a strategy that is not only doomed to fail, but has failed miserably. There is a global urgency to act as the burden on the economy becomes compounded since obesity considerably increases the risk for illness.

One of the most significant dietary factors that have contributed to the obesity epidemic is that the food has become over-processed and refined and literally all the fibre has been removed.

Why is fibre important in weight loss?

Fibre contributes to overall health and well-being by aiding digestion, promoting feelings of fullness, and regulating blood sugar levels. This can ultimately support

Here are some key points on the importance of fibre in weight loss:

Increased Satiety: Fibre absorbs water in the digestive tract, expanding and increasing the volume of food in the stomach. This contributes to a sense of fullness and can prevent overeating or excessive snacking.1

Lower Caloric Density: Foods high in fibre often have fewer calories per gram. This can be beneficial for weight loss as you can consume a larger volume of food while still managing your calorie intake.2

Improved Digestive Health: Fibre adds bulk to the stool, which helps prevent constipation and promotes regularity.

Blood Sugar Regulation: High-fibre foods, particularly soluble fibre, can help regulate blood sugar levels. They slow down the absorption of glucose, preventing sharp spikes in blood sugar levels and promoting more stable energy levels throughout the day.3

Some key facts on obesity are:

Worldwide obesity has nearly tripled since 1975.

In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese. Most of the world’s population live in countries where being overweight and obesity kills more people than being underweight.

Obesity is preventable.

The types of fibre that play a role in weight loss

Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract. It can help regulate blood sugar levels and cholesterol levels. Good sources of soluble fibre include oats, barley, legumes, fruits and vegetables.

Resistant starch is a type of carbohydrate that resists digestion in the small intestine and reaches the large intestine intact. It has similar benefits to fibre, including improved digestion and increased satiety. Sources of resistant starch include green bananas, cooked and cooled potatoes, and legumes.

Psyllium Husk is a type of soluble fibre derived from the seeds of the Plantago ovata plant. It absorbs water and forms a gel-like substance that can aid in digestion and promote feelings of fullness.

Glucomannan (Konjac fibre) is a dietary fibre derived from the root of the konjac plant (Amorphophallus konjac). It has gained popularity as a weight loss supplement due to its ability to promote feelings of fullness and reduce appetite.

Acacia fibre, also known as acacia gum or gum arabic, is a type of soluble dietary fibre derived from the sap of the Acacia tree. It has gained popularity in recent years as a potential aid for weight loss.3,4

Insoluble fibre adds bulk to the stool, promoting regular bowel movements and preventing constipation. It can be found in whole grains, nuts and seeds, and the skin of fruits and vegetables.

References

1. Keithley, J., & Swanson, B. (2015). Glucomannan and obesity:

2. Chen, H. L., Cheng, H. C., Liu, Y. J., Liu, S. Y., & Wu, W. T. (2015). Konjac glucomannan.

3. https://pubmed.ncbi.nlm.nih.gov

4. https://www.sciencedirect.com

5. https://www.researchgate.net

6. https://www.herbalgram.org

The herbs that play a role in weight loss

Artichoke leaf powder: A 2016 study published in the journal Phytotherapy Research examined the effects of artichoke leaf extract on body weight and body mass index (BMI) in overweight and obese individuals. Participants were randomly assigned to receive either a supplement containing artichoke leaf extract or a placebo for 12 weeks. At the end of the study, those in the artichoke group had a significant reduction in body weight and BMI compared to the placebo group.6

Dandelion root powder: A 2012 study published in the Journal of Medicinal Food examined the effects of dandelion root on fat metabolism in mice fed a highfat diet. The researchers found that dandelion root supplementation reduced the accumulation of fat in the liver and decreased body weight gain compared to the control group.5

AIM Fit ‘n Fiber

AIM’s Fit ‘n Fiber contains dandelion root powder, artichoke leaf powder, psyllium, acacia fibre and glucomannan. One serving provides 8 grams of prebiotic fibre. Considering that the average daily requirement ranges between 25-40 grams of fibre per adult, this wonderful product can dramatically bridge the fibre deficit created in a westernised diet.

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