Fibre: Your Secret Weapon to Bounce Back After Christmas Binges

Why Fibre is Your January Hero for Getting Back on Track

January. The month where resolutions are as fresh in our minds and we all vow to undo the damage of those festive mince pies, puddings, and one-too-many cheese boards. If you’re looking for a secret weapon to kickstart your healthy lifestyle, look no further than fibre, the unsung hero of nutrition. Not only does it help keep you feeling full, but it also brings a host of benefits that will have you breezing through workdays, shedding holiday weight, and giving your gut the love it deserves.

What Makes Fibre So Special?

Fibre is found in plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Unlike other nutrients, fibre isn’t digested by your body. Instead, it works its magic as it journeys through your digestive system.

But fibre isn’t just one thing, it’s actually two types: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance, helping to slow digestion and stabilise blood sugar levels. Insoluble fibre, on the other hand, acts like a broom, sweeping through your gut to keep things moving.

Sustaining Your Energy Levels

Ever hit that mid-afternoon slump where you’re tempted to raid the biscuit tin? Fibre can help. Because it slows the absorption of sugar into your bloodstream, fibre keeps your energy levels steady, so you’re less likely to experience sugar crashes. Imagine sailing through your workday without feeling like a caffeine zombie by 3 p.m. Fibre-packed snacks like an apple with almond butter or a handful of trail mix can keep you powering through your to-do list.

Gut Bacteria’s Best Friend

Your gut is home to trillions of bacteria that play a key role in your overall health. Think of them as your personal wellness army. Fibre acts as a prebiotic, feeding the good bacteria and helping them thrive. A healthy gut can boost your immune system, improve your mood, and even sharpen your focus. So, if you want to be sharper in meetings and less prone to catching colds, fibre’s got your back.

Fibre and Weight Loss

One of the greatest benefits of fibre is its ability to aid weight loss. High-fibre foods are often low in calories but high in volume, making you feel full faster and for longer. Think about it: would you feel more satisfied after munching on a bag of crisps or a hearty bowl of lentil soup? That full feeling means fewer late-night trips to the fridge and a greater chance of sticking to your goals.

Hormonal Harmony: A Lesser-Known Benefit

Eating fibre doesn’t just benefit your gut and waistline; it also supports your hormones. Soluble fibre helps regulate blood sugar and insulin levels, which can reduce the risk of energy spikes and crashes. Additionally, fibre binds to excess oestrogen in the digestive system, helping to excrete it from the body. This is especially beneficial for women balancing hormonal health.

Relatable Moments: Fibre in Action

Example. After a Christmas filled with indulgence, let’s say you have started January by adding more fibre-rich foods to your diet. Breakfast was a bowl of porridge topped with berries and chia seeds. Lunch became a hearty vegetable and chickpea stew. Snacks? A banana and a handful of walnuts. Within a week, you’ll easily notice you wasn’t as hungry between meals, you will have more energy at work, and if your lucky your jeans will feel more comfortable and not as tight. And an even better benefit, you’ll find yourself less bloated, which is a massive win for you!

Practical Tips to Get More Fibre

1. Start your day right: Swap sugary cereals for porridge or whole-grain toast with avocado.
2. Snack smart: Keep a stash of nuts, seeds, or fresh veggies like carrot sticks on hand.
3. Bulk up your meals: Add lentils, beans, or quinoa to soups, stews, and salads.
4. Go for whole foods: Choose wholemeal bread, brown rice, and wholewheat pasta over their white counterparts.
5. Don’t forget your 5-a-day: Load up on a rainbow of fruits and vegetables.

Small Changes, Big Wins

January doesn’t have to be about deprivation or crash diets. By simply incorporating more fibre into your meals, you’ll set yourself up for a healthier, happier year. You’ll feel fuller, have more energy, and support your gut and hormones. And who knows? By February, you might even find yourself craving that lentil soup over a plate of chips. Stranger things have happened!

Deepak Bhangu (Dip Ac TCM) Wellness Expert & Medical Acupuncturist www.deepakbhangu.com