It can be a challenge to stay at a healthy weight when we’re surrounded by tempting treats and fast foods. Today any food that we fancy is readily available at the click of a smartphone, we don’t even need to expend energy and leave the house! Believe me, I know, I’m typing this blog with an empty Deliveroo package next to my laptop! The festive period can be particularly difficult with parties and booze playing havoc with our good intentions!
Whether you're looking to shed a few pounds- or just fighting to stay on the straight and narrow over the next month, consider focusing on fibre, prebiotics, and probiotics-they can help you feel full more quickly, support a healthy gut microbiome and make it easier to stick to a balanced diet.
What are fibre supplements and how can they support weight loss?
Fibre supplements, such as psyllium husk or glucomannan, are derived from plants. They absorb fluid, swelling and adding bulk to your diet so that you feel full more quickly. Increasing your fibre intake can enhance weight loss efforts by promoting feelings of fullness and reducing appetite by slowing down digestion.
Fibre supplements can make you feel satisfied after eating smaller quantities of food, so that you'll reduce your overall calorie intake, leading to weight loss.
How do prebiotics help weight management?
Prebiotics are non-digestible fibres that nourish the beneficial or ‘good' bacteria in your gut. By promoting the growth of these good bacteria, prebiotics can help support a balanced microbiome, improve gut health and support weight loss. Research has indicated that a healthy gut microbiome is linked to a lower risk of obesity.
How can I eat more prebiotics?
Naturally prebiotic foods include garlic, onions, leeks and bananas. Chicory root is a rich source of inulin, a powerful probiotic. Inulin can control the level of glucose in your blood by decreasing the sugar spike after eating and slowing the speed at which your stomach empties. You’ll feel satisfied for longer and are less likely to experience hunger surges when your blood sugars fall rapidly. Boost the probiotics in your diet, or through supplements, to help your weight management.
Why do probiotics help weight loss?
Probiotics are live micro-organisms that are beneficial for your digestive system. These 'good’ bacteria help balance your gut microbiome and improve digestion. A healthy microbiome improves your gut health, enhances nutrient absorption and reduces inflammation.
We don’t fully understand how and why our gut bacteria influence our body weight. However, we do know that people who are overweight or obese often have dramatically different microbiomes to people with moderate and healthy weights. In fact, in some studies, slim people were found to have 70% more diverse gut bacteria compared to people who are overweight. Studies have also shown that certain strains of bacteria may help reduce body weight and fat percentage. So, although further research is needed, it’s sensible to try and nurture a healthy gut microbiome.
How can I eat more probiotics?
Active and fermented foods are packed with probiotics. Choose live yoghurt (I find full fat Greek yoghurt is a satisfying and delicious way to start the day), kefir, sauerkraut, miso and raw cheeses to top up your gut bacteria.
I understand that it can be tricky to get the probiotics your body needs from your diet. If, like me, you struggle with kefir or kimchi ( I’ll be honest, just looking at kefir makes me gag) then take a probiotic supplement daily. Nixi contains fibre, prebiotics and probiotics in one simple, daily sachet.
Remember that although fibre supplements, prebiotics, and probiotics may help support weight loss, they work best when combined with a healthy diet and regular exercise and always talk to your doctor or practice nurse before making any significant changes to your supplement routine, especially if you have any underlying health conditions.
Good luck and let me know how you progress!